Saturday 1/20/19 “Rene”7 rounds for time:Run 400m 21 Walking lunges15 Pullups9 Burpees*Wear a 20/14# vest Danville 60 7 rounds:Run 400m21 Lunges30 Renegade rows9 Burpees Who’s... Read More

Thursday 1/17/19 W/a partner:AMRAP 6 min:10 Medball clean10 Medball push jerks+Establish a max for the following complex5 Deadlifts4 Hang Power cleans3 Push jerks*Complex must be... Read More

Wednesday 1/16/19AMRAP 12min:30 Second plank hold20 Hollow rocks 15 V-ups+EMOM 21 min:1 min: 20 Wallballs (20/14)1 min: Max reps DB step overs (70/50)1 min: Rest... Read More

Tuesday 1/15/19 W/a partner: AMRAP 6 min:Alternate full rounds10 Barbell press10 Band aparts+EMOM 10 min:5 Strict press+EMOM 20 min for max calories1 min: 12 Burpees... Read More

Monday 1/14/19W/a partner:AMRAP 6 min:alternate full rounds:5 burpees10 walking lunges+EMOM 10 min:10 Heavy lunges*add the most weight to your body as possible. You may use... Read More

Sunday 1/13/19 “BC”In teams of 2 or by yourselfAMRAP 30 min:1 Legless rope climb13 Strict Handstand pushups20 Box jumps (24/20)17 Calories*Every 2 min perform starting... Read More

Saturday 1/12/19 “War frank”3 rounds for time:25 Muscle ups 35 GHD situps100 Air squats*You may do this as a partner workout and split the muscle... Read More

Friday 1/11/19 In teams of 2:For time:100/80 Calories100 DB thrusters (50/35)150/120 Calories100 Devils press (50/35)100/80 Calories Danville 60 100/80 Calories100 DB thrusters150/120 Calories100 Devils press100/80... Read More