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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 August 7

METCON Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of…

2018 August 6

METCON 20rds of – 30sec of DB Hang Squat Clean – 30sec rest

2018 August 3

METCON: 5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run…

2018 August 2

STRENGTH Split jerk 3-3-3-3-3-3-3 reps

2018 August 1

METCON: 15-12-9 reps for time of: Sumo deadlift high pulls Chest-to-bar pull-ups Men: 135 lb. Women: 95 lb. *8min timecap

2018 July 31

METCON: In teams of 3 40min AMRAP – Run 400m – Max distance row – Max rep man makers *1 person/station, switch every 400m run

2018 July 30

METCON: 21min EMOM – 1st 8-10 Handstand Push-Ups – 2nd 1-2 rope ascent – 3rd 10-15 burpees to 6” target

2018 July 28

METCON: “Limitless” Teams of 3: AMRAP 7: – 70 cal row – Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: – 60 cal…

2018 July 27

STRENGTH: Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time *go on every 3minutes *coach’s choice glute activation…
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2018 August 7

METCON Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of…

2018 August 6

METCON 20rds of – 30sec of DB Hang Squat Clean – 30sec rest

2018 August 3

METCON: 5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run…

2018 August 2

STRENGTH Split jerk 3-3-3-3-3-3-3 reps

2018 August 1

METCON: 15-12-9 reps for time of: Sumo deadlift high pulls Chest-to-bar pull-ups Men: 135 lb. Women: 95 lb. *8min timecap

2018 July 31

METCON: In teams of 3 40min AMRAP – Run 400m – Max distance row – Max rep man makers *1 person/station, switch every 400m run

2018 July 30

METCON: 21min EMOM – 1st 8-10 Handstand Push-Ups – 2nd 1-2 rope ascent – 3rd 10-15 burpees to 6” target

2018 July 28

METCON: “Limitless” Teams of 3: AMRAP 7: – 70 cal row – Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: – 60 cal…

2018 July 27

STRENGTH: Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time *go on every 3minutes *coach’s choice glute activation…
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