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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 July 19

Overhead Squat 5-5-5-5-5*go on every 5minutes

2019 July 18

Death By Row/Bike Calorie With a continuously running clock perform:1 Row/Bike Calorie in the first 1 min2 Row/Bike Calories in the second 1 min3 Row/Bike…

2019 July 17

5 rounds, each round for time, of:– 12 Burpee Over Barbell (Double Jump)– 12 Chest-to-bar Pull-ups– 12 Power Cleans, 115/75 lbs Rest 2 mins between…

2019 July 16

Complete as many rounds as possible in 12 mins of:– Run, 100 m– 10 Wall Balls, 20/14 lbs– 10 Push-ups

2019 July 15

Deadlift 2-3-5-10-2-3-5-10 Use the same weight for each set. *rest 3minutes between sets

2019 July 12

Each for time:Run: 6x 400 m*rest 2-3minutes between efforts*Replace each 400 m of running with 1200 m on Schwinn Airdyne OR 500 m on the…

2019 July 11

4 rounds, each round for time, of:– 18 Dumbbell Power Cleans, 50/35 lbs– 15 Dumbbell Front Squats, 50/35 lbs– 12 Dumbbell Push Jerks, 50/35 lbs…

2019 July 10

2 rounds for time of:– 75/50 Row Calories or 110/75 Bike Calories or 1200m run– 25 Knees-to-elbows– 25 Ring Dips*30min timecap

2019 July 9

Tempo Back Squat 3-3-3-3-3*go on every 4 minutesTempo: 33X1

2019 July 19

Overhead Squat 5-5-5-5-5*go on every 5minutes

2019 July 18

Death By Row/Bike Calorie With a continuously running clock perform:1 Row/Bike Calorie in the first 1 min2 Row/Bike Calories in the second 1 min3 Row/Bike…

2019 July 17

5 rounds, each round for time, of:– 12 Burpee Over Barbell (Double Jump)– 12 Chest-to-bar Pull-ups– 12 Power Cleans, 115/75 lbs Rest 2 mins between…

2019 July 16

Complete as many rounds as possible in 12 mins of:– Run, 100 m– 10 Wall Balls, 20/14 lbs– 10 Push-ups

2019 July 15

Deadlift 2-3-5-10-2-3-5-10 Use the same weight for each set. *rest 3minutes between sets

2019 July 12

Each for time:Run: 6x 400 m*rest 2-3minutes between efforts*Replace each 400 m of running with 1200 m on Schwinn Airdyne OR 500 m on the…

2019 July 11

4 rounds, each round for time, of:– 18 Dumbbell Power Cleans, 50/35 lbs– 15 Dumbbell Front Squats, 50/35 lbs– 12 Dumbbell Push Jerks, 50/35 lbs…

2019 July 10

2 rounds for time of:– 75/50 Row Calories or 110/75 Bike Calories or 1200m run– 25 Knees-to-elbows– 25 Ring Dips*30min timecap

2019 July 9

Tempo Back Squat 3-3-3-3-3*go on every 4 minutesTempo: 33X1
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