Thursday 12/12/19L-sit complex3×10+EMOM 10 min:1-5 Ring muscle ups*If 5 is easy for you, try strict or 1-10 Strict ring dips+18 min max calories or double... Read More

Wednesday 12/11/19 5xshoulder circles+Bench press10×3+AMRAP 10 min:6 Burpees over bar3 Power cleans (205/145) Danville 60Bench press3×10+AMRAP 10 min:6 Burpees over DB 6 DB power cleans... Read More

Tuesday 12/10/19 In teams of 3:5 rounds for time:A. Bike 25/18 CaloriesB. 200 ft sandbag front carry (150/100)C. 25 Kettlebell swings (70/53)*Each person occupies a... Read More

Monday 12/9/19 For 6 min:5 Wall squats 5 Jeferson curls+Back squatEstablish a 3RM +6 rounds for total reps:1 min: Max reps wallballs (30/20)1 min: Max... Read More

Sunday 12/8/193x20 Russian KB swings20 Banded good morning+Defecit deadlifts5×5*Stand on 45# plate. Focus should be on driving with the legs, low hang front squat+AMRAP 12... Read More

Saturday 12/7/19 “Sean”10 rounds for time:11 Chest to bar pullups22 Front squats (75/55) Danville 60 10 rounds:22 Renegade rows22 DB front squats DONT FORGET TO... Read More

Friday 12/6/19 In teams of 2:For time:50 Burpee box jumps (24/20)50/40 Calories echo bike or ski erg25 Sandbag cleans (150/100)50/40 Calories echo bike or ski... Read More

Thursday 12/5/19 Take a minimum of 5 sets to establish a max weight for the following complex9 Dumbbell deadlifts7 Dumbbell hang power cleans5 Dumbbell shoulder... Read More

Wednesday 12/4/19 Establish a max for the following complex3 Front squat3 Push press3 Thruster*Take a minimum of 5 sets to find it+For time:30-20–10Front squat (95/65)Alt... Read More

Tuesday 12/3/19 EMOM 40 min:1 min: 18/12 Cal row1 min: 12 Lateral burpees1 min: 50 Double unders1 min: 15 Wallballs (30/20)1 min: Rest Danville 60... Read More