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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 October 13

METCON: Teams of 2, AMRAP 30: 9 DB Thrusters (50/35) 18 Pull-Ups 27 Box Jumps (24/20) Continuous run with medicine ball (20/14) Partner 1 performs…

2018 October 12

METCON: 3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for…

2018 October 11

METCON: For time: 21-15-9 Back squats 63-45-27 Straight-leg AbMat sit-ups Men: 225 lb. Women: 155 lb.

2018 October 10

STRENGTH: Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps

2018 October 9

METCON: 8min row for distance 8min bear hug carry for distance 8min run for distance 8min burpee box jump overs for reps

2018 October 8

METCON: Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks

2018 October 6

METCON: 10 rounds for time of: 10 back squats 100-m sprint Rest 30 seconds. Men: 135 lb. Women: 95 lb. *20min timecap

2018 October 5

STRENGTH: Deficit deadlift 5-5-5-5-5 reps *go on every 5 minutes *5/side rear foot elevated split squat (light/weightless)
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2018 October 13

METCON: Teams of 2, AMRAP 30: 9 DB Thrusters (50/35) 18 Pull-Ups 27 Box Jumps (24/20) Continuous run with medicine ball (20/14) Partner 1 performs…

2018 October 12

METCON: 3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for…

2018 October 11

METCON: For time: 21-15-9 Back squats 63-45-27 Straight-leg AbMat sit-ups Men: 225 lb. Women: 155 lb.

2018 October 10

STRENGTH: Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps

2018 October 9

METCON: 8min row for distance 8min bear hug carry for distance 8min run for distance 8min burpee box jump overs for reps

2018 October 8

METCON: Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks

2018 October 6

METCON: 10 rounds for time of: 10 back squats 100-m sprint Rest 30 seconds. Men: 135 lb. Women: 95 lb. *20min timecap

2018 October 5

STRENGTH: Deficit deadlift 5-5-5-5-5 reps *go on every 5 minutes *5/side rear foot elevated split squat (light/weightless)
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