Sunday 2/3/19 EMOM 15 min:2 Hang squat cleans*Build over the 15 min+AMRAP 15 min:5-10-15-20..DB thrusters (50/35)10 Burpees over DB2 Rope climbs*5 thrusters 10 burpees 2... Read More

Saturday 2/2/19 “Mcghee”AMRAP 30 min:5 Deadlift (275/185)13 Pushups9 Box jumps (24/20) Danville 60 AMRAP 3020 DB Deadlits13 Pushups20 Step ups Should you do the open?... Read More

Friday 2/1/19 In teams of 2:100 Front rack DB lunge (50/35)100 Burpees80 DB Power cleans80 Strict handstand pushups60 DB Front squats60 Burpees40 Double DB snatch... Read More

Wednesday 1/30/19 Box squat5×5*Use weight that allows you to settle and drive fast out of the squat+For time:10-9-8-7-6-5-4-3-2-1Thruster (135/95)Chest to bar pullups Danville 60 Good... Read More

Tuesday 1/29/19 Wallball basketball+EMOM 10 min:6 Seated DB press*Heavier than last week+For time:50/40 Calories34 Burpee get overs (40/30)34 Alt arm DB snatch (70/50)*You can use... Read More

Monday 1/28/19 For time:100 Wallballs (20/14)25 DB step ups (50/35)50 DB thrusters (50/35)25 DB step ups100 Wallballs (20/14) Danville 60 100 Wallballs25 DB step ups50... Read More

Sunday 1/27/19 Alternating tabataPlate bench pressPlate ground to overhead+Bench press10-8-6-4-2*After each set perform 10 ring rows+AMRAP 15 min:20 Front rack lunge (95/65)20 Push press (95/65)... Read More

Saturday 1/26/19 “Nutts”FOr time:10 Handstand pushups15 Deadlifts (250/174)25 Box jumps (30/24)50 Pullups100 Wallballs (20/14)200 Double undersRun 400m w/ plate (45/25) Danville 60 20 DB strict... Read More

Friday 1/25/19 AMRAP 10 min:20 Russian twists15 Hollow rocks10 V-ups+In teams of 2:AMRAP 24 min:50 Calories30 Parallette pushups10 Bar muscle ups or 30 Toes to... Read More