Friday 9/13/19 Wallball basketball+In teams of 2:10 rounds for total step ups eachA. Run 500mB. Max reps DB burpee squat clean to front rack step... Read More

Thursday 9/12/19 2x20 Good morning15 Banded deadlifts+Defecit deadlift10×5+15 rounds for time:10 Double KB front rack lunge (53/35)20 Double unders Danville 60 DB defecit deadlifts5×10+AMRAP 15... Read More

Wednesday 9/11/19 For time:Row 2001mthen 3 rounds:9 Sandbag cleans (150/100) 11 Toes to bar9 Sang bag front squats (150/100) 11 Pullups Danville 60Row 2001mthen 3... Read More

Tuesday 9/10/192x10 Plank to lunge20 Cossack squats30 Duck walk (15 up 15 back)+Back squat Work up to a heavy set of 3+5 rounds for total... Read More

Monday 9/9/19 3 rounds:10 Band aparts10 Supine grip band aparts10 Arnold press10 scapular pullup+Bench press5×5directly into max reps parallette pushups*Perform a heavy set of 5... Read More

Sunday 9/8/19Alternating tabataWalking lungesplate ground to overhead+EMOM 10 min:10 Front rack reverse lunges*Warm up well and use the heaviest dumbbells kettlebells or sandbag in the... Read More

Saturday 9/7/19 W/ a partner:AMRAP 10 min:10-20-30-40……Double undersSitups*Split reps however you wish+Parnter “DT”10 rounds (5 each) w/ partner12 Deadlifts (155/105)9 Hang power cleans (155/105)6 Push... Read More

Friday 9/6/19 In teams of 2:20 Chest to bar pullups40 Calories20 Chest to bar pullups60 Single arm push press (70/50)40 Calories20 Chest to bar pullups80... Read More

Thursday 9/5/19 In teams of 2:3 rounds for time and for total rounds:Run 800m Max rounds: 5 Strict handstand pushups5 Toes to rings5 Box jump... Read More

Wednesday 9/4/19 Thruster10-8-6-4-2*Increase in weight each round+In teams of 2:AMRAP 15 min:130/100 Calories (Partner hugs sand bag 150/100 or hold double KB front rack 70/52)40... Read More