Tuesday 7/16/19With a partner12 rounds for time (6 each)Alternate full rounds21/16 Cal Row15 Thrusters (95/65)9 Bar facing burpees*Partner A does all 21-15-9 while B rests,... Read More

Monday 7/15/19 3x20 band aparts20 around the world10 arnold press+Bench pressBent over row4×8+ARMRAP 15 min:3-6-9-12-15….DB power clean (50/35)DB push press (50/35)DB pushups Danville 60 3x20... Read More

Sunday 7/14/19Front squat3×10*Try to use the same weight you did for the 4X8 earlier in the week+10 rounds for time:1 Rope climb3 Burpee box jumps... Read More

Saturday 7/13/19 Waterfall style each member must complete15/10 Cals assault bike7 Devils press (50/35)into (As soon as first person completes bike and DB they may... Read More

Friday 7/12/19 In teams of 2:For time:300/240 Cal bIke ski or run*Every 3 min including 0:00 each member completes 5 Devils press (50/35) and 15... Read More

Thursday 7/11/19 EMOM 30 min:1 min: 15-20 Wallballs1 min: 40 Seconds double unders1 min: 8-10 Burpee box jumps (24/20) Danville 60 AMRAP 30 min:15 Wallballs15... Read More

Wednesday 7/10/19 High hang snatch3×5 w/bar+Every 90 seconds x103 Position power snatchFloor/knee/high hang+3 rounds for time:30/20 Calorie row30 Ground to overhead (75/55) Danville 60 Every... Read More

Tuesday 7/9/194 rounds:30 seconds sand bag front squat100 ft bear hug sand bag walk 1 min wall sit Rest 2-3 min between rounds+Run 800m20 Burpee... Read More

Monday 7/8/19 Front squat4×8+For time:27-21-15-9-15-21-27Alt arm DB snatch (50/35)DB squat (50/35)*1 dumbbell for the squats. Hold it on the body however you wish No gymnastics... Read More