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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 March 9

STRENGTH: Push Press 2-2-2 Sumo Deadlift 2-2-2 METCON: Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls 10 push…

2018 March 8

STRENGTH 10min to achieve max – Muscle + Power + Squat Snatch METCON 10 rounds for time of: – 1 power snatch – 3 overhead…

2018 March 7

STRENGTH: Bar muscle up progressions METCON: 3rds – 2min Row – 2min Wall Balls – 2min Muscle-Ups

2018 March 6

STRENGTH: 10min to achieve 1RM Back Squat – start with empty bar (max 20lb increments) METCON: 4rds of – 400m run in 3min – 90sec…

2018 March 5

STRENGTH: 3rds – 20sec L-sit – 5 jefferson curls METCON: 20min EMOM – 3 to 5 L Pull-Ups – 3 to 5 HSPU

2018 March 2

AM 7rds – 1st 2minutes 3 Deadlifts & 5 RFESS/side – 2nd 2minutes 60sec AMRAP burpees *increase DL weight every rd PM 18.2 1-2-3-4-5-6-7-8-9-10 reps…

2018 March 1

STRENGTH Hollow & Arch Progressions Handstand Walk Progressions METCON 15min AMRAP – 30 hollow rock – 30 arch rock – 60ft handstand walk

2018 February 28

METCON: Partner “Havana” 25min AMRAP – 150 Double Unders – 50 PushUps – 20 Power Cleans *one person working at a time

2018 February 27

STRENGTH: Muscle-up progression METCON: 20min EMOM – odd 5 snatches – even 3 muscle-ups
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2018 March 9

STRENGTH: Push Press 2-2-2 Sumo Deadlift 2-2-2 METCON: Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls 10 push…

2018 March 8

STRENGTH 10min to achieve max – Muscle + Power + Squat Snatch METCON 10 rounds for time of: – 1 power snatch – 3 overhead…

2018 March 7

STRENGTH: Bar muscle up progressions METCON: 3rds – 2min Row – 2min Wall Balls – 2min Muscle-Ups

2018 March 6

STRENGTH: 10min to achieve 1RM Back Squat – start with empty bar (max 20lb increments) METCON: 4rds of – 400m run in 3min – 90sec…

2018 March 5

STRENGTH: 3rds – 20sec L-sit – 5 jefferson curls METCON: 20min EMOM – 3 to 5 L Pull-Ups – 3 to 5 HSPU

2018 March 2

AM 7rds – 1st 2minutes 3 Deadlifts & 5 RFESS/side – 2nd 2minutes 60sec AMRAP burpees *increase DL weight every rd PM 18.2 1-2-3-4-5-6-7-8-9-10 reps…

2018 March 1

STRENGTH Hollow & Arch Progressions Handstand Walk Progressions METCON 15min AMRAP – 30 hollow rock – 30 arch rock – 60ft handstand walk

2018 February 28

METCON: Partner “Havana” 25min AMRAP – 150 Double Unders – 50 PushUps – 20 Power Cleans *one person working at a time

2018 February 27

STRENGTH: Muscle-up progression METCON: 20min EMOM – odd 5 snatches – even 3 muscle-ups
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