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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 June 9

METCON: Partner Linda 10-9-8-7-6-5-4-3-2-1 – deadlift – bench press – power clean *30min timecap

2018 June 8

METCON: 3min Rope Climbs 3min Thrusters 3min rest 2min Rope Climbs 2min Thrusters 2min rest 1min Rope Climbs 1min Thrusters 1min rest

2018 June 7

METCON 3 rounds of: 1 minute of sumo deadlift high pulls 1 minute of sit-ups 1 minute of push presses 1 minute of sit-ups Rest…

2018 June 6

METCON: 3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar…

2018 June 5

STRENGTH Clean and jerk 1-1-1-1-1-1-1

2018 June 4

4.6.18 METCON Partner Triple 3 For Time: – 3,000-m row or 6,000-m bike – 300 double-unders – 3-mile run *45min timecap *1 person working at…

2018 June 1

METCON: For time: 50 handstand push-ups 50 toes-to-bars 800m run 50 dumbbell box step-ups 20 right-arm dumbbell overhead lunge 20 left-arm dumbbell overhead lunge *22min…

2018 May 31

31.5.18 METCON For time: 2 rounds of: 10 snatches 12 burpees Then, 2 rounds of: 10 snatches (lighter than 1st 2rds) 12 burpees *12min timecap

2018 May 30

STRENGTH: Back squat 5-5-5-5-5 reps *go on every 4minutes *coaches choice of glute activation between sets (tempo SL table tock 3/side 3333)
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2018 June 9

METCON: Partner Linda 10-9-8-7-6-5-4-3-2-1 – deadlift – bench press – power clean *30min timecap

2018 June 8

METCON: 3min Rope Climbs 3min Thrusters 3min rest 2min Rope Climbs 2min Thrusters 2min rest 1min Rope Climbs 1min Thrusters 1min rest

2018 June 7

METCON 3 rounds of: 1 minute of sumo deadlift high pulls 1 minute of sit-ups 1 minute of push presses 1 minute of sit-ups Rest…

2018 June 6

METCON: 3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar…

2018 June 5

STRENGTH Clean and jerk 1-1-1-1-1-1-1

2018 June 4

4.6.18 METCON Partner Triple 3 For Time: – 3,000-m row or 6,000-m bike – 300 double-unders – 3-mile run *45min timecap *1 person working at…

2018 June 1

METCON: For time: 50 handstand push-ups 50 toes-to-bars 800m run 50 dumbbell box step-ups 20 right-arm dumbbell overhead lunge 20 left-arm dumbbell overhead lunge *22min…

2018 May 31

31.5.18 METCON For time: 2 rounds of: 10 snatches 12 burpees Then, 2 rounds of: 10 snatches (lighter than 1st 2rds) 12 burpees *12min timecap

2018 May 30

STRENGTH: Back squat 5-5-5-5-5 reps *go on every 4minutes *coaches choice of glute activation between sets (tempo SL table tock 3/side 3333)
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