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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 April 24

2 rounds for time of:– 50 Dumbbell Front RackLunges, 50/35 lbs– 50 Burpees*25min time cap

2019 April 23

Front Squat 2-3-5-10-2-3-5-10*go on every 4minutes*Stick with your 10 rep load the whole time. Allow the 2’s, 3’s, and 5’s to be easy

2019 April 22

4 rounds for time of:– 50 Double Unders– 20 Straight Legged Sit-ups– 20 Alternating Dumbbell Snatches, 50/35 lbs*17min timecap

2019 April 20

3 rounds for time of:– 15 Power Cleans, 115/80 lbs– 45 Double Unders– 15 Push Jerks, 115/80 lbs– 45 Double Unders 5min rest 5rounds for…

2019 April 19

30min AMRAP– 1000m run/60 or 40 cals on bike or row– 2 legless rope climb (start from seated)

2019 April 18

Every 3 minutes for 30 minutes– Hang Squat Clean + Front Squat + Jerk

2019 April 17

8 rounds of– 45sec max calories on the rower/bike*go on every 4minutes

2019 April 16

Amanda9-7-5 reps, for time of:– Muscle-up– Squat Snatch, 135/95 lbs*11min time cap

2019 April 15

2 sets, each set for time:2 rounds of:– Run, 400 m– 15 Push Press, 95/65 lbs– 12 Toes-to-bars Rest 5 mins between each set. *11min…
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2019 April 24

2 rounds for time of:– 50 Dumbbell Front RackLunges, 50/35 lbs– 50 Burpees*25min time cap

2019 April 23

Front Squat 2-3-5-10-2-3-5-10*go on every 4minutes*Stick with your 10 rep load the whole time. Allow the 2’s, 3’s, and 5’s to be easy

2019 April 22

4 rounds for time of:– 50 Double Unders– 20 Straight Legged Sit-ups– 20 Alternating Dumbbell Snatches, 50/35 lbs*17min timecap

2019 April 20

3 rounds for time of:– 15 Power Cleans, 115/80 lbs– 45 Double Unders– 15 Push Jerks, 115/80 lbs– 45 Double Unders 5min rest 5rounds for…

2019 April 19

30min AMRAP– 1000m run/60 or 40 cals on bike or row– 2 legless rope climb (start from seated)

2019 April 18

Every 3 minutes for 30 minutes– Hang Squat Clean + Front Squat + Jerk

2019 April 17

8 rounds of– 45sec max calories on the rower/bike*go on every 4minutes

2019 April 16

Amanda9-7-5 reps, for time of:– Muscle-up– Squat Snatch, 135/95 lbs*11min time cap

2019 April 15

2 sets, each set for time:2 rounds of:– Run, 400 m– 15 Push Press, 95/65 lbs– 12 Toes-to-bars Rest 5 mins between each set. *11min…
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