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

Thursday 2/14/19 4 rounds:10 Bulgarian split squats (5L/5R)10 Reverse lunges (5L/5R)30 Hip extension or barbell good morning*Do each set back to back to back with... Read More

Wednesday 2/13/19 EMOM 10 min:3 Hang squat snatch+For time:47 CaloriesThen9-6-3 Strict parallette handstand pushupHang squat snatch (135/95-155/105-175/125) Danville 60EMOM 10 5 DOuble Dumbbell snatch+47 Caloriesthen27-18-9DB... Read More

Tuesday 1/12/19 For time:2 Clean and jerks (250/150)12 Strict muscle ups94 Double unders2 Clean and jerks (250/150)12 Ring Muscle ups94 Double unders2 Clean and jerks... Read More