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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 3

METCON: Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m…

2018 Nov 2

‘Guy’ In teams of 2 AMRAP 30 – 30 Thrusters – 30 Burpees over barbell – 30 C2B Pull ups – 30 box jumps *1…

2018 Nov 1

METCON: Complete as many rounds as possible in 7 minutes of: 20 dumbbell push presses 40 double-unders Men: 50-lb. dumbbells Women: 35-lb. Dumbbells

2018 October 31

METCON: 7rds of – 1min cal row – 1min rear foot elevated single leg deadlift (45/75) – 1min V-Ups *if not enough rower, 1 person…

2018 October 30

STRENGTH: Back squat 1-1-1-1-1-1-1 reps

2018 October 29

METCON: Tabata push jerk Rest 3 minutes Tabata chest-to-bar pull-up Rest 3 minutes Tabata push-up Rest 3 minutes Tabata hang power snatch The Tabata interval…

2018 October 27

METCON: “Jack & Jill” Teams of 3: 400m Double Plate Carry (70/50) 100 Power Snatches (75/55) 400m Double Plate Carry (70/50) 75 Power Snatches (95/65)…

2018 October 26

METCON: 4 rounds for time of: 20 squat cleans 800-m run Men: 115 lb. Women: 75 lb. *28min time cap

2018 October 25

METCON: 3 rounds of: 2 minutes of rope climbs 2 minutes of Turkish get-ups Rest 2 minutes Men: 15-ft. rope, 50-lb. dumbbell Women: 15-ft. rope,…

2018 Nov 3

METCON: Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m…

2018 Nov 2

‘Guy’ In teams of 2 AMRAP 30 – 30 Thrusters – 30 Burpees over barbell – 30 C2B Pull ups – 30 box jumps *1…

2018 Nov 1

METCON: Complete as many rounds as possible in 7 minutes of: 20 dumbbell push presses 40 double-unders Men: 50-lb. dumbbells Women: 35-lb. Dumbbells

2018 October 31

METCON: 7rds of – 1min cal row – 1min rear foot elevated single leg deadlift (45/75) – 1min V-Ups *if not enough rower, 1 person…

2018 October 30

STRENGTH: Back squat 1-1-1-1-1-1-1 reps

2018 October 29

METCON: Tabata push jerk Rest 3 minutes Tabata chest-to-bar pull-up Rest 3 minutes Tabata push-up Rest 3 minutes Tabata hang power snatch The Tabata interval…

2018 October 27

METCON: “Jack & Jill” Teams of 3: 400m Double Plate Carry (70/50) 100 Power Snatches (75/55) 400m Double Plate Carry (70/50) 75 Power Snatches (95/65)…

2018 October 26

METCON: 4 rounds for time of: 20 squat cleans 800-m run Men: 115 lb. Women: 75 lb. *28min time cap

2018 October 25

METCON: 3 rounds of: 2 minutes of rope climbs 2 minutes of Turkish get-ups Rest 2 minutes Men: 15-ft. rope, 50-lb. dumbbell Women: 15-ft. rope,…
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