Monday 8/19/19 2 rounds:10 Band aparts10 Supine grip band aparts5 TYMs 20 pass throughs+Bench press w/close grip5×5*30 second plate pinch after each round+For time:100 Burpee... Read More

Sunday 8/18/19Alternate rounds for 6 min:10 Overhead squats w/bar5 Burpees over bar+Work to max for the following complexPower snatch Hang power snatchHigh hang power snatch+“Diane”21-15-9Deadlift... Read More

Saturday 8/17/19AMRAP 10 min:50 Hollow rock50 Straight leg situp50 Toes to bar+“Taylor”5 rounds for time:Run 400m5 Burpee muscle ups*Is you have a weight vest wear... Read More

Friday 8/16/19 In teams of 2:20 Alternating rounds (10 each)10 Thrusters (115/75)10/7 Cal assault or echo bike Danville 6010 rounds:20 DB thrusters20 Cal row Thruster... Read More

Thursday 9/15/19 Work up to a heavy weight for the following complexClean+Low hang clean+high hang clean+For time:30 Hang squat cleans (155/105)Run 1 mile Danville 60... Read More

Wednesday 8/14/19 Every 3 min for 18 min:25 Wallballs (30/20)1 Rope climbMax reps KB swings (53/35)+Push press6×3 Danville 60 AMRAP 18 in:25 Wallballs25 Situps25 KB... Read More

Tuesday 6/13/16 EMOM 10 min:1-10 Strict Handstand pushups+W/a partner:12 rounds for time (6 each)500/400m row or ski*During “rest” complete 6 pullups 5 chest to bar... Read More

Monday 8/12/19 W/partner: AMRAP 6minA.40 ft single arm KB front rack lungeB. Max air squats +Front rack lunge 4×10 +4 rounds for total step ups3... Read More

Sunday 8/11/19Complete the following for QUALITY:50 Turkish getups (25L/25R)2 min L-sit150 barbell good mornings*Split up get ups, l-sit and good mornings however you want. Goal... Read More

Saturday 8/10/19 “Marconi”With a partner:Row 2,382 metersthen 20 rounds of :11 toes to bar20 Air squats16 KB swings (53/35)*Split reps however you want Danville 60... Read More