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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2019 Nov 21

Front Squat 2-3-5-10-2-3-5-10 Use the same weight for each set. Rest as needed between sets. Stick with the loading you will use for the sets…

2019 Nov 20

10-9-8-7-6-5-4-3-2-1 reps, for time of:– Strict Pull-up– Shoulder Press, pick load– Box Jump, 24/20 in For the press, choose a loading you can do at…

2019 Nov 19

For time: 35 Deadlifts, 225/155 lbs 35 Burpee Over Barbells 40 Dumbbell Lunges, 50/35 lbs, 35 m (20 front / 20 back) 35 Ring Dips…

2019 Nov 18

3 rounds for max reps of:– Dumbbell Push Press, 50/35 lbs, 1 min– GHD Sit-up, 1 min– Bike Calorie, 1 min Rest 3 mins between…

2019 Nov 16

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories…

2019 Nov 15

Every 1 min for 30 mins: Hang Power Snatch 1 Hang Power Snatch, pick load Every 1 min for 30 mins.

2019 Nov 14

Teams of 2, for time: 150 Wall Balls, 20/14 lbs 150 Power Cleans, 95/65 lbs *21min time cap

2019 Nov 13

Teams of 2, for time: 500 Double Unders 150 Push Press, 75/55 lbs 100 Toes-to-bars *20min time cap

2019 Nov 12

Back Squat 1-1-1-1-1-1-1

2019 Nov 21

Front Squat 2-3-5-10-2-3-5-10 Use the same weight for each set. Rest as needed between sets. Stick with the loading you will use for the sets…

2019 Nov 20

10-9-8-7-6-5-4-3-2-1 reps, for time of:– Strict Pull-up– Shoulder Press, pick load– Box Jump, 24/20 in For the press, choose a loading you can do at…

2019 Nov 19

For time: 35 Deadlifts, 225/155 lbs 35 Burpee Over Barbells 40 Dumbbell Lunges, 50/35 lbs, 35 m (20 front / 20 back) 35 Ring Dips…

2019 Nov 18

3 rounds for max reps of:– Dumbbell Push Press, 50/35 lbs, 1 min– GHD Sit-up, 1 min– Bike Calorie, 1 min Rest 3 mins between…

2019 Nov 16

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories…

2019 Nov 15

Every 1 min for 30 mins: Hang Power Snatch 1 Hang Power Snatch, pick load Every 1 min for 30 mins.

2019 Nov 14

Teams of 2, for time: 150 Wall Balls, 20/14 lbs 150 Power Cleans, 95/65 lbs *21min time cap

2019 Nov 13

Teams of 2, for time: 500 Double Unders 150 Push Press, 75/55 lbs 100 Toes-to-bars *20min time cap

2019 Nov 12

Back Squat 1-1-1-1-1-1-1
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