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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 September 22

TEAM SERIES Event 1: Complete as many reps as possible in 7 minutes of: Synchronized bar-facing burpees Time cap: 7 minutes Event 2: For time:…

2018 September 21

TEAM SERIES Event 3 21-15-9 reps for time of: Synchronized pull-ups Synchronized deadlifts, 225 lb. Event 4 5 rounds for time of: 50 double-unders (each)…

2018 September 20

METCON: 3 rounds for time of: 800-m run 50 box jumps Men: 24-in. box Women: 20-in. box *25min timecap

2018 September 19

STRENGTH: Snatch 2-2-2-2-2-2 reps *go on every 4minutes *coach’s choice of drills with PVC pipe/empty bar between sets

2018 September 18

METCON: 3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells,…

2018 September 15

Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute…

2018 September 14

METCON: 21min EMOM – 1st 8 Strict Toes to Bar – 2nd 9 Modified Reverse Hyper – 3rd 10 Single Leg Squats

2018 September 12

METCON: For time: 21 squat snatches 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups Men: 75 lb. Women 55 lb. *12min…

2018 September 22

TEAM SERIES Event 1: Complete as many reps as possible in 7 minutes of: Synchronized bar-facing burpees Time cap: 7 minutes Event 2: For time:…

2018 September 21

TEAM SERIES Event 3 21-15-9 reps for time of: Synchronized pull-ups Synchronized deadlifts, 225 lb. Event 4 5 rounds for time of: 50 double-unders (each)…

2018 September 20

METCON: 3 rounds for time of: 800-m run 50 box jumps Men: 24-in. box Women: 20-in. box *25min timecap

2018 September 19

STRENGTH: Snatch 2-2-2-2-2-2 reps *go on every 4minutes *coach’s choice of drills with PVC pipe/empty bar between sets

2018 September 18

METCON: 3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells,…

2018 September 15

Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute…

2018 September 14

METCON: 21min EMOM – 1st 8 Strict Toes to Bar – 2nd 9 Modified Reverse Hyper – 3rd 10 Single Leg Squats

2018 September 12

METCON: For time: 21 squat snatches 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups Men: 75 lb. Women 55 lb. *12min…
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