Monday 2/25/19 EMOM 6 min:30 seconds perfect medball cleans +Tempo front squat5×3*3 seconds down, 3 second pause in bottom, quick back up. Follow this tempo... Read More

Friday 2/22/19 In teams of 2: For time:30 Bar muscle ups or 60 Toes to bar40 Double KB snatch (53/35)50 Synchro burpees120/100 Cal row50 Synchro... Read More

Thursday 2/21/19 EMOM 10 min:3 Hang power clean + 3 front squat*heavieast posible+10 rounds for time:7 Thrusters (95/65)7 Wallballs (20/14)7 Goblet squats (20/14) Danville 60... Read More

Wednesday 2/20/19 EMOM 104-6 Alt arm DB snatch *Use the heaviest DB possible+EMOM 24 min:1 min: Max calories1 min: Max reps DB burpee step up... Read More

Tuesday 2/19/19W/partner:AMRAP 6 min:Alternate every 10 pressing see the light situps+Bench press5×5*Increase over each round+AMRAP 20 min:10 Strict pullups15 Defecit pushups20 Air squats Danville 60... Read More

Monday 2/18/19 W/ partnerAMRAP 6 min:6 Sumo highpull6 Weighted lunges+Back rack lunge5×10*Use a heavy weight for all 5 sets+For time:150 KB swings (53/35)*Every min on... Read More

Sunday 2/17/19 EMOM 10 min:1-5 Muscle ups or 1-10 Strict ring dips*Try to add 1 rep to what you did last week. If you were... Read More

Saturday 2/16/19 “Blake”4 rounds for time:30 Overhead lunges30 Wallballs (20/14)20 Box jumps (24/20)10 Handstand pushups Danville 60 4 rounds:30 Weighted lunges30 Wallballs20 Tuck jumps20 DB... Read More