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

Thursday 1/24/19 EMOM 6 min:10 Goblet squats+Front squats5×3*Increase over each set+For total burpeesEvery 3 minx524 Alt arm DB snatch (50/35)Max reps Burpee box jumps (30/24)... Read More

Wednesday 1/23/19 Fun sled things and stuff The benefits of sled training Sled destruction

Tuesday 1/22/19 EMOM 10 min:6 Seated DB press+EMOM 20 min:1 min: 20/15 Calories1 min: Max reps Double unders1 min: 5 Devils press (50/35)1 min: Rest... Read More

Monday 1/21/18 W/a partner:AMRAP 6 min:Alternate full rounds:10 Wallballs20 Double unders+EMOM 10 min:10 Weighted lunges*Add at least 5# to what you used last week+AMRAP 16... Read More

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