Thursday 8/8/19 For time:Run 800m30 Muscle upsRun 800m@20 min:Run 800m30 Devils press (50/35)Run 800m Danville 60 Run 800m30 Devils pressRun 800m@20minRun 800m50 BurpeesRun 800m

Wednesday 8/7/19 2x10 Band aparts 10 Reverse grip band aparts10 Pass through1 min bar hang+Bench pressWork to a 3RM*15 situps after each set+EMOM 20 min:1... Read More

Tuesday 8/6/19“Frenemies”In teams of 3:5 rounds:A. 25 Bar facing burpeesB. 10 Toes to bar + Max reps DB clusters (50/35)C.Rest*Goal of workout is to complete... Read More

Monday 8/5/19AMRAP 8 min:W/partnerAlternate full rounds:8 Wallballs (20/14)12 sumo high pull+EMOM 18 min:1 min: 10 Front squats (185/135)1 min: Max air squats1 min: Slow bike+AMRAP... Read More

Sunday 8/4/19 Tall clean3×3+CleanWork up to a heavy single with good technique. Any type of clean you wish+5 rounds for time:1 legless rope climb75 Double... Read More

Saturday 8/3/19For time:Run 800m30 Handstand pushups30 DB thrusters (30/20)30 Box jump overs (24/20)30 Power cleans (185/125)30 Box jump overs (24/20)30 DB thrusters (30/20)30 Handstand pushupsRun... Read More

Friday 8/2/19 In teams of 2:Against a 30 min clock:100 Calories100 Single arm devils press (50/35)100 Pullups100 Wallballs (30/20)100 Toes to barMax calories in remainder... Read More

Thursday 8/1/19EMOM 10 min:5 deficit deadlifts +EMOM 21 min:1 min: 12 straight leg situps + Max reps ring muscle ups1 min: Max reps double unders1... Read More

Wednesday 7/31/194 rounds:DB Single arm bench press (10L/10R)DB Single arm row (10L/10R)1 min plank hold+For time:50/40 Caloriesthen3 rounds:10 Sandbag over shoulder (150/100)10 DB front squats... Read More

Tuesday 7/30/19EMOM 10 min:1-10 Strict handstand pushups*If 10 a min is easy then add a deficit+“The chief”5 cycles for total rounds:AMRAP 3 min:3 Power cleans... Read More