Tuesday 11/5/19 Front squatEstablish a 1RM+6 rounds for total reps:1 min: Max sandbag cleans (150/100)1 min: Max Chest to bar pullup / ring muscle ups1... Read More

Monday 11/4/19 Push press10-8-6-4-2*Increase over each set for a RM **In between each set perform 20 hollow rocks+Every 4 minx520/15 Cal row15 Thrusters (75/55)10 Burees... Read More

Sunday 11/3/19 Work up to a moderately heavy power clean and jerk+20.4Against a 20 min clock:30 Box jumps (24/20)15 Clean and jerk (95/65)30 Box jumps... Read More

Saturday 11/2/19 “Lumberjack 20”20 Deadlifts (275/185)Run 400m20 KB swings (70/53)Run 400m20 Overhead squats (115/75)Run 400m20 BurpeesRun 400m20 Chest to bar pullupsRun 400m20 Box jumps (24/20)Run... Read More

Friday 11/1/19 In teams of 2:2 rounds for time:48 Calorie row48 Wallballs (30/20)48 Alt arm DB snatch (50/35)48 Cal echo bike48 BurpeesRun 800m together Danville... Read More

Thursday 10/31/19 In teams of 2:AMRAP 31 min:5 rounds10 Hang power clean (185/125)31 Handstand pushups5 rounds:100 Double unders31 Alternating pistolsMax reps ring muscle ups in... Read More

Wednesday 10/30/19 AMRAP 8 min:2-4-6-8-10…Box jump over (24/20)(no touch on top)Chest to bar pullup@10 minAMRAP 8 min:2-4-6-8-10…DB Front rack lunge (50/35)DB push press (50/35)@20 minAMRAP... Read More

Tuesday 10/29/19EMOM 10 min:3 Front squat (135/95)3 Thrusters (135/95)3 Push press (135/95)+5 rounds:2 min: 500/400m row2 min: 6 Power cleans (135/95) + 12 Wallballs (30/20)*You... Read More

Sudday 10/27/19 Work up to a 5RM deadlift+20.321-15-9Deadlift (225/155)Handtand puhsupthen 21-15-9Deadlift (315/205)50ft HS walk*9 min time capif you are not participating in the open do... Read More