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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 21

STRENGTH: Hang squat clean 3-3-3-3-3-3-3 reps

2018 June 20

METCON: 10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 155 lb. Women: 105…

2018 June 19

METCON Nancy 5 rounds for time of: – 400-meter run – 15 overhead squats *18min timecap

2018 June 18

METCON Complete as many rounds as possible in 20 minutes of: – 5 chest-to-bar pull-ups – 10 wall-ball shots – 15 kettlebell swings

2018 June 14

METCON 3rds – 2min Muscle-Ups – 2min Handstand Walk – 2min Single Leg Squats

2018 June 13

METCON 3 rounds for time of: – 25 deadlifts – 400m Run *15min timecap

2018 June 12

METCON 10 rounds, each for time, of: – 200-m row

2018 June 11

STRENGTH – Front squat 3-3-3 reps – Push press 3-3-3 reps – Thruster 3-3-3 reps

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 21

STRENGTH: Hang squat clean 3-3-3-3-3-3-3 reps

2018 June 20

METCON: 10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 155 lb. Women: 105…

2018 June 19

METCON Nancy 5 rounds for time of: – 400-meter run – 15 overhead squats *18min timecap

2018 June 18

METCON Complete as many rounds as possible in 20 minutes of: – 5 chest-to-bar pull-ups – 10 wall-ball shots – 15 kettlebell swings

2018 June 14

METCON 3rds – 2min Muscle-Ups – 2min Handstand Walk – 2min Single Leg Squats

2018 June 13

METCON 3 rounds for time of: – 25 deadlifts – 400m Run *15min timecap

2018 June 12

METCON 10 rounds, each for time, of: – 200-m row

2018 June 11

STRENGTH – Front squat 3-3-3 reps – Push press 3-3-3 reps – Thruster 3-3-3 reps

2018 June 9

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