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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 August 1

2 intervals, each for time:15-12-9 reps of:– Row/Bike Calorie or 200m run– Toes To Bar– Push-up Rest 3 mins between each interval. *17min time cap

2019 July 31

4 rounds for time of:– 21 Wall Balls, 20/14 lbs– 18 Pull-ups– 15 Kettlebell Swings, 53/35 lbs– 12 Handstand Push-ups*20min time cap

2019 July 29

Squat Clean 2-2-2-2-2, using heaviest weight per setSplit Jerk 1-1-1-1-1, using heaviest weight per set *Pause 3 secs at the bottom of the squat cleans.

2019 July 27

Teams of two complete as many repetitions of listed movements while partner runs 400m.  Movements:– Thrusters (45/33 lb)– KB Swings (24/16 kg)– Wall Ball (20/14…

2019 July 26

7 rounds for time of:– Dumbbell Farmers Carry, 50/35 lbs, 50 m– 20 Dumbbell Walking Lunge, 50/35 lbs– 10 Dumbbell Burpees, 50/35 lbs*25min time cap

2019 July 25

3rds (each for time)– 1600m run OR 4800m bike OR 2000m row Rest 5 mins between rds *45min time cap

2019 July 24

For time:– 30 Deadlifts, pick load– 15 Muscle-ups– 20 Deadlifts, pick load– 10 Muscle-ups– 10 Deadlifts, pick load– 5 Muscle-ups Deadlifts- 40-50% 1RM*12min time cap

2019 July 23

For time:– Run, 200 m– 20 Hang Power Snatches, 95/65 lbs– Run, 200 m– 20 Push Press, 95/65 lbs– Run, 200 m– 20 Hang Power…

2019 July 22

Barbara 5 rounds, each round for time, of:– 20 Pull-ups– 30 Push-ups– 40 AbMat Sit-ups– 50 Air Squats Rest 3 mins between each round.   Do not…

2019 August 1

2 intervals, each for time:15-12-9 reps of:– Row/Bike Calorie or 200m run– Toes To Bar– Push-up Rest 3 mins between each interval. *17min time cap

2019 July 31

4 rounds for time of:– 21 Wall Balls, 20/14 lbs– 18 Pull-ups– 15 Kettlebell Swings, 53/35 lbs– 12 Handstand Push-ups*20min time cap

2019 July 29

Squat Clean 2-2-2-2-2, using heaviest weight per setSplit Jerk 1-1-1-1-1, using heaviest weight per set *Pause 3 secs at the bottom of the squat cleans.

2019 July 27

Teams of two complete as many repetitions of listed movements while partner runs 400m.  Movements:– Thrusters (45/33 lb)– KB Swings (24/16 kg)– Wall Ball (20/14…

2019 July 26

7 rounds for time of:– Dumbbell Farmers Carry, 50/35 lbs, 50 m– 20 Dumbbell Walking Lunge, 50/35 lbs– 10 Dumbbell Burpees, 50/35 lbs*25min time cap

2019 July 25

3rds (each for time)– 1600m run OR 4800m bike OR 2000m row Rest 5 mins between rds *45min time cap

2019 July 24

For time:– 30 Deadlifts, pick load– 15 Muscle-ups– 20 Deadlifts, pick load– 10 Muscle-ups– 10 Deadlifts, pick load– 5 Muscle-ups Deadlifts- 40-50% 1RM*12min time cap

2019 July 23

For time:– Run, 200 m– 20 Hang Power Snatches, 95/65 lbs– Run, 200 m– 20 Push Press, 95/65 lbs– Run, 200 m– 20 Hang Power…

2019 July 22

Barbara 5 rounds, each round for time, of:– 20 Pull-ups– 30 Push-ups– 40 AbMat Sit-ups– 50 Air Squats Rest 3 mins between each round.   Do not…
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