Thursday 11/21/1In teams of 3:10 min:Conga line sandbag shuttle carries (150/100)*Yoke carries also may be performed if enough space+AMRAP 20 min7 KB swings (53/35)7 Goblet... Read More

Wednesday 11/20/19 3 rounds:15 Banded face pulls10 Empty cans10 Passthrough+Single arm bench pressSingle arm Ring row5×10 (each arm)+For time:70 Alt arm DB snatch (50/35)60 Situps50... Read More

Tuesday 11/19/19 Every 6 min for 30 min:100 Double unders20 Burpees over bar10 Front squat (155/105)RX+: Heavy Dubs, (185/135) Danville 60 Every 6 min for... Read More

Monday 11/18/19 Kang squat 3×5+Back squat10-5-10-3-10-1+For time:100/80 Calorie row100 Thruters (65/45) Danville 60 Back squat5×10+100/80 Calorie row100 Goblet squats Imagine walking into your hotel gym... Read More

Sunday 11/17/19 EMOM 10 min:1-5 ring muscle ups or 1-10 Strict ring dips*If 5 is easy add reps +For time:Run 500m30 Wallballs (30/20)Run 500m20 Burpee... Read More

11/16/19 ”McGhee”AMRAP 30 min:5 Deadlifts (275/185)13 Pushups9 Box jumps (24/20) Danville 60 AMRAP 30 min:17 DB deadlifts13 Pushups9 Box jumps It’s been too long since... Read More

Friday 11/15/19 In teams of 2:For time:100/80 Calorie row150 Pushups400 double unders 100 toes to bar100/80 Calorie bike30 Sandbag cleans (150/100)*During the entire workout, except... Read More

Thursday 11/14/19 W/ parnter:AMRAP 6 min:10 Goblet squat*Hold paleo chair while partner works+Front squat5×3*3 sec pause on first rep of each set+8 rounds for time:10... Read More

Wednesday 11/13/19 Bench press 5×5directly into max reps parallette pushups+EMOM 24 min: Every 4 minx620/15 Cal Echo bike10 DB clean and jerks (50/35)10 DB thrusters... Read More

Tuesday 11/12/19 Hang power snatch5×3+“Nasty girls”3 rounds for time:50 Air squats7 Muscle ups10 Hang power cleans (135/95) Danville 60 Hang DB snatch5×5 each arm*Use heaviest... Read More