Sunday 5/26/19 EMOM 6 min:10 Banded deadlifts + Deadlift Establish a 2RM +EMOM 20 min:1 min: 50 Double unders1 min: 20 Russian KB swings (70/53)... Read More

Saturday 5/25/19 “Will Lindsay”10 rounds for time:3 Devils press (50/35)22 DB lunges (50/35)19 Air squats*If you have a vest wear it**Hold DBs however you wish... Read More

Friday 5/24/19 In teams of 2:2 rounds for total DB snatch and KB thrusters 7 min:100/80 CaloriesMax reps DB snatch (100/70)Rest 2 min7 min: 100/80... Read More

Thursday 5/23/19 Bench pressWork to a 2RM*20 hollow rocks after each round+For time:Run 800mthen15-12-9-6 Strict Handstasnd pushups*10 Devils press after each round (50/35) Danville 60... Read More

Wednesday 5/22/19 EMOM 21 min: 1 min: 15 Burpees1 min: 10 Deadlift (255/175) or 5 sandbag over shoulder1 min: 1-5 Ring muscle upsthen @21 min3... Read More

Tuesday 5/21/19 EMOM 10 min:8 Russian KB swings + 8 Goblet squats (53/35)+Front squatEstablish a 2RM+AMRAP 10 min:6 DB shoulder to overhead (70/50)(3L/3R)6 Box jump... Read More

Monday 5/20/19 5 rounds for total air squats and pushups2 min clock:20/15 Cal bikeMax reps air squatsRest 1 min2 min clock:20 burpees or 20/15 Cal... Read More

Sunday 5/19/19W/partner:AMRAP 8 min:10 Walball30 Double unders*Alternate rounds+With a partner:10 rounds each you go I go style12/8 Calories3 Squat cleans (205/145) or 3 squat snatch... Read More

Saturday 5/18/19 Reverse “Morrison”For time:10-20-30-40-50Wallball (20/14)Box Jumps (24/20)KB swings (53/35)*RX+ version Wallball (30/20)/Box (30/24)/ KB 70/53 Danville 60AMRAP 25 min:10-20-30-40…..WallballBox jumpKB swing 2 bacteria from... Read More

Friday 5/17/19W/partner:AMRAP 10 min:Alternate full rounds:10 V-ups 10 Hollow rocks*Plank hold while partner works+Against a 25 min clock:3 rounds:50/40 Cal row or ski40 DB power... Read More