22
Dec
EMOMs are love EMOMs are life
Sunday 12/23/18 EMOM 30 min: 1 min: 20/15 Calories 1 min: 10 Burpee box jump overs (24/20) 1 min: Rest Danville 60 AMRAP 30 min:Run... Read More
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20
Dec
Ugly sweater day
Let’s see what you got Friday 12/21/18 In teams of 2: For time: 100 Double unders 50 Handstand pushups (partner holds handstand) 10 Synchro burpees... Read More
20
Dec
Hug it out
Thursday 12/20/18 DB bench press 5×10 *After each set perform a max effort sandbag hug or 1 min weighted plank hold + AMRAP 16 min:... Read More
18
Dec
Barbell only
High elbows upright torso Wednesday 12/19/18 Back rack lunge 5×10 *Between sets perform a max set of strict pullups + EMOM 10 min: 5 Front... Read More
17
Dec
A dumbbell is just like a small barbell
Tuesday 12/18/18 In teams of 3: Against a 30 min clock complete as man calories as possible A. 25/20 Calories B. 7 DB hang power... Read More
17
Dec
FIght gone bad
Make your money on the push press Monday 12/17/18 EMOM 10 min: 1-10 Strict ring dips *Goal is to get shoulder touching ring each rep.... Read More
15
Dec
Nasty girls
Sunday 12/16/18 Establish a 1RM clean and jerk + “Nasty girls” 3 rounds for time: 50 Air squats 7 Muscle ups 10 Hang power cleans... Read More
13
Dec
Bust out the 100s
Friday 12/13/18 In teams of 2: 10 rounds for time: 30/25 Calories 10 DB snatch (100/60) 2 Rope climbs Danville 60 Teams of 2: 10... Read More