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... Read More

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... Read More

Thursday 1/9/18 Fun sled things and stuff. That’s it*Yes we will be pushing sleds for the whole class 🙂 Heavy drinking and long term weight... Read More

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... Read More

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)... Read More

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... Read More

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... Read More

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... Read More

Thursday 1/3/18 Alternating tabataGood morningJumping lunges+Deadlift5×10+AMRAP 12 min:12 DB deadlifts (50/35)6 DB step overs (50/35)(24/20) Danville 60 Defecit DB deadlifts5×10+AMRAP 12 min:12 DB deadlifts 6... Read More