20
Jun
All the grip
Friday 6/21/19 In teams of 2:100 Calories100 Defecit pushups (4”)80 Calories80 Toes to bar60 Calories60 Pullups40 Calories40 Chest to bar pullups20 Calories20 Bar muscle ups... Read More
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19
Jun
No one ever complains about not enough gymnastics…
Thursday 6/20/19 Alt Tabata reverse lungegood morning+Back rack reverse lunge5×10+3 rounds for time:Run 500m20 DB burpee step overs (50/35)(24/20) Danville 60 DB lunge5×20+3 rounds:Run 500m20... Read More
18
Jun
What a jerk
Wednesday 6/19/19 W/partnerFor 5 min alternate rounds:20 double unders7 pushups+Push jerkWork to a heavy set of 5 w/ good technique+3 rounds for time:15 Strict handstand... Read More
17
Jun
A bag of sand…
Tuesday 6/18/19 4 rounds for total reps2 min: Max cal bike or ski2 min: Max reps Sandbag over shoulder (150/100) or DB step overs (70/50)(24/20)2... Read More
16
Jun
Congrats Dr. Koo!
Monday 6/17/19 W/partnerAMRAP 6 min:Alternate every 6 KB windmills (3L/3R)+Bench press10-8-6-4-2 *Increase in load each set**Perform 20 Situps of your choosing after each set+For time:50... Read More
15
Jun
Happy fathers day!
Sunday 6/16/19 Deadlift4×10*Choose a heavy weight for all 4 sets+For time:50-40-30-20-10Goblet squat (53/35)25-20-15-10-5Burpee pullups Danville 60 DB deadlift4×10+50-40-30-20-10Goblet squat25-20-15-10-15 Burpee over KB Our 6/1 year... Read More
15
Jun
Partner Nate
Saturday 6/15/19 EMOM 20 min:1 min: 12/8 Calories + Max reps Wallballs (20/14)1 min: Rest +“Partner Nate”AMRAP 20 min:Alternate full rounds:2 Muscle ups4 Handstand pushups... Read More
13
Jun
Friday slug fest
Friday 6/14/19 In teams of 2:For time:200 Thrusters (95/65)100 Chest to bar pullups50 Synchronized alt arm DB snatch (70/50)*Must switch every 10 reps on thrusters... Read More
12
Jun
Hang clean
Thursday 6/13/19 Hang squat clean*Work to a heavy set of 3+For time25 Burpee box jump50/35 Calories75 Wallballs (20/14)50/35 Calories25 Burpee box jump Danville 60 DB... Read More