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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 December 10

METCON 18-15-12-9-6-3 reps for time of: – Thrusters – Power snatches – Toes-to-Bars Men: 75 lb. Women: 55 lb.

2018 Dec 7

STRENGTH: Hang power clean 3-3-3-3-3-3-3 reps

2018 Dec 6

METCON: 7 rounds for time of: 10 burpees 20 sit-ups

2018 Dec 5

3rds of – 3min AMRAP (or 800m) – run – 1min rest – 3min AMRAP (or 1000m) – row – 5min rest

2018 Dec 4

METCON: Complete as many rounds as possible in 15 minutes of: 20 push-ups 50 squats

2018 Dec 3

METCON: Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups 4 squat snatches Men: 185 lb. Women: 125 lb.

2018 Dec 1

METCON: 0:00-10:00 – 800m run  – 40 Toes-to-bar  10:00-20:00 – 21 Power Cleans, 135/95  – 15 Front Squats, 135/95  – 9 Push Jerks, 135/95  20:00-30:00…

2018 Nov 30

METCON: 21-15-9 reps for time of: Left-arm kettlebell snatches Right-arm kettlebell snatches Pull-ups Men: 24-kg kettlebell Women: 16-kg kettlebell

2018 Nov 29

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

2018 December 10

METCON 18-15-12-9-6-3 reps for time of: – Thrusters – Power snatches – Toes-to-Bars Men: 75 lb. Women: 55 lb.

2018 Dec 7

STRENGTH: Hang power clean 3-3-3-3-3-3-3 reps

2018 Dec 6

METCON: 7 rounds for time of: 10 burpees 20 sit-ups

2018 Dec 5

3rds of – 3min AMRAP (or 800m) – run – 1min rest – 3min AMRAP (or 1000m) – row – 5min rest

2018 Dec 4

METCON: Complete as many rounds as possible in 15 minutes of: 20 push-ups 50 squats

2018 Dec 3

METCON: Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups 4 squat snatches Men: 185 lb. Women: 125 lb.

2018 Dec 1

METCON: 0:00-10:00 – 800m run  – 40 Toes-to-bar  10:00-20:00 – 21 Power Cleans, 135/95  – 15 Front Squats, 135/95  – 9 Push Jerks, 135/95  20:00-30:00…

2018 Nov 30

METCON: 21-15-9 reps for time of: Left-arm kettlebell snatches Right-arm kettlebell snatches Pull-ups Men: 24-kg kettlebell Women: 16-kg kettlebell

2018 Nov 29

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