Monday 2/11/19 W/partnerAMRAP 6 min:Alternate every 10 front squats w/bar*practice full grip in rack position+Front squat5×5+For time:40 Single arm DB clean and jerk (50/35)40 Toes... Read More

Sunday 2/10/19In teams of 2 or by yourselfAMRAP 34 min:34 Calories34 Muscle ups34 Calories (different machine)34 Parallette hanstand pushupsthen in remainder of time AMRAP 2... Read More

Friday 2/8/19 EMOM 10 min:1-5 Ring Muscle ups or 1-10 Strict ring dips*Try to add 1 reps to what you did last week+In teams of... Read More

Thursday 2/7/19 In teams of 3:10 rounds each for total burpee get oversA. 20/15 Cal Run/Bike/Ski ergB. Max reps burpee get overs (48/40)C. Rest *Partner... Read More

Wedesday 2/6/19 W/a partner:AMRAP 6 min:Alternate full rounds10 Overhead luges10 Plate ground to overhead+Back rack lunge5×10*Increase over each set + For time:1-2-3-4-5-6-7-8-9-10Devils press (50/35)*20 Air... Read More

Tuesday 2/5/19 Bench press5×8*10 ring rows after each set of bench+EMOM 10 min:5 Hang power cleans (135/95)4 Front squat3 Thruster DANVILLE 60 Bench press 5×8*10... Read More

Monday 2/4/19 For time:100/80 Calories100 Wallballs (20/14)100 KB swings (53/35)*Every 2 min complete 7 burpees Danville 60 AMRAP 30 min:10 Wallballs10 KB swings 10 Wallballs... Read More

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