8
Apr
All the legs
Tuesday 4/9/19 EMOM 10 min:10 Goblet squat*Use heavier weight than last week or add 1-2 reps if adding weight is not doable+AMRAP 15 min:30 Single... Read More
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7
Apr
Happy birthday !
Monday 4/8/19In teams of 4:For time:Complete the deck of cardsStation 1: CaloriesStation 2: DB burpees (50/35)Station 3: DB thrusters (50/35)Station 4: Rest*Pull a card and... Read More
6
Apr
Body weight proficiency
Sunday 4/7/19 EMOM 14 min:1 min: 45 Seconds max reps strict pullups1 min: 45 Seconds max handstand hold*If holding against the wall is very easy... Read More
4
Apr
Pistol Pete
Friday 4/5/19 In teams of 2:AMRAP 25 min:6 Ring muscle ups12 Double DB snatch (50/35)24 Alt Pistols Sub for muscle ups is 18 Strict dips.... Read More
3
Apr
Glam Thursday
Thursday 4/4/19 DB bench press5×8 *After each set perform 10 pressing see the light sit-ups +AMRAP 12 min:10 Single arm DB shoulder to overhead(70/50)10 Burpees... Read More
2
Apr
Grindhouse
Wednesday 4/3/19Tall clean 3×5+Hang power cleanWork to a heavy set of 3+”Grindhouse”AMRAP 15 min:60 KB swings (53/35)50 Cal bike40 Toes to bar30 Hang power cleans... Read More
31
Mar
1RM Turkish get up
Monday 4/1/19 Establish a 1RM barbell turkish get up+For time:100 Deadlifts (315/225)80 Srict handstand pushup (6/2′ deficit)60 Dball over shoulder (150/100)40 Strict muscle ups20 Overhead... Read More
31
Mar
Good luck Arnold!
Sunday 3/31/19 “Abs with Arnold”+10 rounds for time:15 Wallballs10 Hang power cleans (115/75)5 Devils press (50/35) Danville 60“Abs with Arnold”+10 rounds:15 Wallballs10 DB hang power... Read More