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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 11

3 rounds for time of:– 50 Air Squats– 50 AbMat Sit-ups– 25 Pull-ups– 10 Box Jumps, 30/24 in*24min timecap

2019 April 10

For 2 cycles:AMRAP in 5 mins of:– 4 Squat Cleans, 185/135 lbs– 3 Push Jerks, 185/135 lbs– 6 Pull-ups– 6 Knees-to-elbows Rest 5 mins between…

2019 April 9

With a partner, complete as many rounds as possible in 20 mins of:– 15 Kettlebell Swings, 70/53 lbs– 15 Burpees Partners alternate complete rounds. OR…complete…

2019 April 8

5 rounds for time of:– 30 Dumbbell Walking Lunge, 50/35 lbs– L-Sit, 20 secs– Handstand Walk, 15 m*40min timecap

2019 April 5

0:00-10:0012-10-8-6-4 reps, for time of:– DxKB Clean– DxKB Thruster– Pull-ups10:00-15:00 rest15:00-25:0010-20-30 reps, for time of:– Wall Ball, 20/14 lbs– Row/Bike Calories (if no row/bike run…

2019 April 4

15 Power Snatches, pick load*go on every 90sec*60 to 85% of 1RM

2019 April 3

3 rounds for time of:20 Strict Pull-ups20 Strict Ring Dips20 Strict Toes-to-bars30 Medicine Ball Cleans, 20/14 lbs*40min time cap

2019 April 2

3 rounds for time of:Run, 400 m21 Dumbbell Push Press, 50/35 lbs15 Burpees9 Bar Muscle-ups*if not running 25/18 cal on rower or 31/22 on bike*25…

2019 April 1

Every 3 mins for 30 mins do:12/8 Cals on the rower or 15/10 on the bike*each rd should be 30sec or less

2019 April 11

3 rounds for time of:– 50 Air Squats– 50 AbMat Sit-ups– 25 Pull-ups– 10 Box Jumps, 30/24 in*24min timecap

2019 April 10

For 2 cycles:AMRAP in 5 mins of:– 4 Squat Cleans, 185/135 lbs– 3 Push Jerks, 185/135 lbs– 6 Pull-ups– 6 Knees-to-elbows Rest 5 mins between…

2019 April 9

With a partner, complete as many rounds as possible in 20 mins of:– 15 Kettlebell Swings, 70/53 lbs– 15 Burpees Partners alternate complete rounds. OR…complete…

2019 April 8

5 rounds for time of:– 30 Dumbbell Walking Lunge, 50/35 lbs– L-Sit, 20 secs– Handstand Walk, 15 m*40min timecap

2019 April 5

0:00-10:0012-10-8-6-4 reps, for time of:– DxKB Clean– DxKB Thruster– Pull-ups10:00-15:00 rest15:00-25:0010-20-30 reps, for time of:– Wall Ball, 20/14 lbs– Row/Bike Calories (if no row/bike run…

2019 April 4

15 Power Snatches, pick load*go on every 90sec*60 to 85% of 1RM

2019 April 3

3 rounds for time of:20 Strict Pull-ups20 Strict Ring Dips20 Strict Toes-to-bars30 Medicine Ball Cleans, 20/14 lbs*40min time cap

2019 April 2

3 rounds for time of:Run, 400 m21 Dumbbell Push Press, 50/35 lbs15 Burpees9 Bar Muscle-ups*if not running 25/18 cal on rower or 31/22 on bike*25…

2019 April 1

Every 3 mins for 30 mins do:12/8 Cals on the rower or 15/10 on the bike*each rd should be 30sec or less
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