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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 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 October 24

METCON: Single-dumbbell overhead squat 5-5-5-5-5 reps Bench press 3-3-3-3-3 reps 5 attempts at a max reps of triple-unders/double-unders in 1 min *go on every 2.5…

2018 October 22

METCON: For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only…

2018 October 20

METCON: “Adderall” 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter…

2018 October 19

STRENGTH: Overhead squat 5-5-5-3-3-3-1-1-1 reps

2018 October 18

METCON: Dork 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell *30min timecap

2018 October 17

METCON: For time: 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups Men: 20-lb. ball to 10 ft. Women:…

2018 October 16

METCON: 4 rounds for time of: 400-m run 200-m farmers carry Men: 50-lb. dumbbells Women: 35-lb. Dumbbells *20min timecap

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 October 24

METCON: Single-dumbbell overhead squat 5-5-5-5-5 reps Bench press 3-3-3-3-3 reps 5 attempts at a max reps of triple-unders/double-unders in 1 min *go on every 2.5…

2018 October 22

METCON: For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only…

2018 October 20

METCON: “Adderall” 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter…

2018 October 19

STRENGTH: Overhead squat 5-5-5-3-3-3-1-1-1 reps

2018 October 18

METCON: Dork 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell *30min timecap

2018 October 17

METCON: For time: 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups Men: 20-lb. ball to 10 ft. Women:…

2018 October 16

METCON: 4 rounds for time of: 400-m run 200-m farmers carry Men: 50-lb. dumbbells Women: 35-lb. Dumbbells *20min timecap
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