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

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2018 Nov 29

STRENGTH: Deadlift 5-5-5-5-5 reps

2018 Nov 28

METCON: 5 2-minute rounds of: 15-cal. row Max strict toes-to-bars Rest 2 minutes

2018 Nov 27

STRENGTH: Thruster 5-5-5-5-5 reps

2018 Nov 26

METCON: 5 rounds for time of: 15 hang squat cleans 30 push-ups Men: 135 lb. Women: 95 lb.

2018 Nov 24

METCON: Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6…

2018 Nov 23

STRENGTH: Front squat 1-1-1-1-1-1-1-1-1-1 reps

2018 Nov 22

METCON: Grace 30 clean and jerks for time OR Isabel 30 snatches for time Men: 135 lb. Women: 95 lb.

2018 Nov 21

METCON: 4 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds…

2018 Nov 19

METCON: 21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 30-in. box Women: 95-lb. OHS, 24-in. Box
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2018 Nov 29

STRENGTH: Deadlift 5-5-5-5-5 reps

2018 Nov 28

METCON: 5 2-minute rounds of: 15-cal. row Max strict toes-to-bars Rest 2 minutes

2018 Nov 27

STRENGTH: Thruster 5-5-5-5-5 reps

2018 Nov 26

METCON: 5 rounds for time of: 15 hang squat cleans 30 push-ups Men: 135 lb. Women: 95 lb.

2018 Nov 24

METCON: Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6…

2018 Nov 23

STRENGTH: Front squat 1-1-1-1-1-1-1-1-1-1 reps

2018 Nov 22

METCON: Grace 30 clean and jerks for time OR Isabel 30 snatches for time Men: 135 lb. Women: 95 lb.

2018 Nov 21

METCON: 4 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds…

2018 Nov 19

METCON: 21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 30-in. box Women: 95-lb. OHS, 24-in. Box
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