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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 4

METCON: 5 3-minute rounds of: 20 push presses Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 135-lb.…

2018 October 3

METCON: 5 rounds, as many calories and repetitions as possible: 1:30 row 1:30 rest 1:30 burpee 1:30 rest

2018 October 2

METCON: For time: 5 strict handstand push-ups 5 squat cleans, 185 / 125 lb. 10 handstand push-ups 10 squat cleans, 155 /105 lb. 20 ring…

2018 October 1

Team Series Event 8 For time: 30 synchro toes-to-bars 40 synchro single-arm dumbbell snatches 50 synchro dumbbell box step-overs 40 synchro single-arm dumbbell snatches 30…

2018 September 29

TEAM SERIES EVENT 6 2 rounds for time of: 100-cal. row (total, switching every 25) 50 handstand push-ups (total) Time cap: 20 minutes TEAM SERIES…

2018 September 28

Team Series Event 5 10-9-8-7-6-5-4-3-2-1 reps each* of: Bar muscle-ups Squat snatches * Athletes work one at a time, alternating after each round.

2018 September 27

STRENGTH: Split jerk 1-1-1-1-1-1-1 reps *go on every 4minutes *coach’s choice of drills with PVC pipe/empty bar between sets

2018 September 26

METCON: For time: 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2 ascents 25…

2018 September 25

METCON: With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and…
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2018 October 4

METCON: 5 3-minute rounds of: 20 push presses Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 135-lb.…

2018 October 3

METCON: 5 rounds, as many calories and repetitions as possible: 1:30 row 1:30 rest 1:30 burpee 1:30 rest

2018 October 2

METCON: For time: 5 strict handstand push-ups 5 squat cleans, 185 / 125 lb. 10 handstand push-ups 10 squat cleans, 155 /105 lb. 20 ring…

2018 October 1

Team Series Event 8 For time: 30 synchro toes-to-bars 40 synchro single-arm dumbbell snatches 50 synchro dumbbell box step-overs 40 synchro single-arm dumbbell snatches 30…

2018 September 29

TEAM SERIES EVENT 6 2 rounds for time of: 100-cal. row (total, switching every 25) 50 handstand push-ups (total) Time cap: 20 minutes TEAM SERIES…

2018 September 28

Team Series Event 5 10-9-8-7-6-5-4-3-2-1 reps each* of: Bar muscle-ups Squat snatches * Athletes work one at a time, alternating after each round.

2018 September 27

STRENGTH: Split jerk 1-1-1-1-1-1-1 reps *go on every 4minutes *coach’s choice of drills with PVC pipe/empty bar between sets

2018 September 26

METCON: For time: 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2 ascents 25…

2018 September 25

METCON: With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and…
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