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12
Jan

Happy birthday BC!

Sunday 1/13/19 “BC”In teams of 2 or by yourselfAMRAP 30 min:1 Legless rope climb13 Strict Handstand pushups20 Box jumps (24/20)17 Calories*Every 2 min perform starting...
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11
Jan

War frank

Saturday 1/12/19 “War frank”3 rounds for time:25 Muscle ups 35 GHD situps100 Air squats*You may do this as a partner workout and split the muscle...
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10
Jan

Respect the dumbbell

Friday 1/11/19 In teams of 2:For time:100/80 Calories100 DB thrusters (50/35)150/120 Calories100 Devils press (50/35)100/80 Calories Danville 60 100/80 Calories100 DB thrusters150/120 Calories100 Devils press100/80...
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8
Jan

E3MOM

Wednesday 1/9/19 Push jerkWork to heavy set of 3+Every 3 min for 15 min:20/15 Cal echo/assault bike20 Push jerks (115/75) Danville 60 DB push jerks5×8*Increase...
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7
Jan

Gonga line bardio

Tuesday 1/8/19 In teams of 2:AMRAP 10 min:Alternate full rounds:10 Wallballs30 Double unders+In teams of 3: Conga line1 Power clean + 1 Squat clean (115/75)...
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6
Jan

Happy birthday Wade!

Monday 1/7/19 Bench press5×10+“OBH”For time:58 Cal row (Ski erg for Wade)58 Pushups58 Box jumps (24/20)58 KB swings (53/35)58 Air squats58 Alt arm DB snatch (50/35)58...
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4
Jan

Gallant

Saturday 1/6/19“Gallant”Run 1 mile w/ med ball (20/14)60 Burpee pullupsRun 800m w/med ball (20/14)30 Burpee pullupsRun 400m w/med ball (20/14)15 Burpee pullups Danville 60Run 1...
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3
Jan

Get upside down

Friday 1/4/19 In teams of 2:20 alternating rounds (10 each) for time:15/10 Calories5 Strict handstand pushups*During your rest break complete 40 double unders**If 5 strict...
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