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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 May 17

METCON: 5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or you trip up…

2018 May 16

METCON: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters *10min…

2018 May 14

STRENGTH: Front squat 1-1-1-1-1-1-1-1-1-1 reps *go on every 4 minutes *in between sets do coach’s choice glute activation

2018 May 12

METCON 12min AMRAP – 400m run – 10 squat cleans 5min break 12min AMRAP – 30 Double Unders – 5 bar muscle-ups

2018 May 11

In teams of 3 30min AMRAP – 800m run – max row for distance – max reps of burpees w/ 6” target *1 person/station. Switch…

2018 May 10

‘Jack’ Complete as many rounds as possible in 20 minutes of: – 10 push presses – 10 kettlebell swings – 10 box jumps

2018 May 8

STRENGTH: Overhead squat 5-5-5 reps Snatch balance 3-3-3 reps Hang squat snatch 1-1-1 reps

2018 May 7

METCON: 5 rounds for time of: – 1 sub-0:45 250-m row – 50 unbroken double-unders If the row takes longer than 45 seconds, or if…

2018 May 5

METCON: 0:00-08:00 7 Rounds for time of: – 10 DB Thrusters – 10 Pull-ups 08:00-10:00 Rest 10:00-18:00 10 Rounds for time of: – 100m sprint…

2018 May 17

METCON: 5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or you trip up…

2018 May 16

METCON: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters *10min…

2018 May 14

STRENGTH: Front squat 1-1-1-1-1-1-1-1-1-1 reps *go on every 4 minutes *in between sets do coach’s choice glute activation

2018 May 12

METCON 12min AMRAP – 400m run – 10 squat cleans 5min break 12min AMRAP – 30 Double Unders – 5 bar muscle-ups

2018 May 11

In teams of 3 30min AMRAP – 800m run – max row for distance – max reps of burpees w/ 6” target *1 person/station. Switch…

2018 May 10

‘Jack’ Complete as many rounds as possible in 20 minutes of: – 10 push presses – 10 kettlebell swings – 10 box jumps

2018 May 8

STRENGTH: Overhead squat 5-5-5 reps Snatch balance 3-3-3 reps Hang squat snatch 1-1-1 reps

2018 May 7

METCON: 5 rounds for time of: – 1 sub-0:45 250-m row – 50 unbroken double-unders If the row takes longer than 45 seconds, or if…

2018 May 5

METCON: 0:00-08:00 7 Rounds for time of: – 10 DB Thrusters – 10 Pull-ups 08:00-10:00 Rest 10:00-18:00 10 Rounds for time of: – 100m sprint…
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