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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 January 30

STRENGTH Hang Squat Clean 2-2-2-2-2 *go on every 2minutes METCON Partner WOD 10min AMRAP – Hang Squat Cleans *while partner A does HSC, partner B…

2018 January 29

STRENGTH Handstand Push-Up Progressions METCON 15min EMOM – 1st 18/21 cal on bike – 2nd 12 handstand push-ups (6strict/6kip) – 3rd 8 pullups (4strict/4C2B)

2018 January 26

STRENGTH 10min to achieve 3RM Clean & Jerk (TnG) METCON 21-15-9 reps for time of: Push presses Power cleans *10min timecap

2018 January 25

STRENGTH Plank Progressions METCON 18.Zero 21-15-9 reps for time of: – Dumbbell snatches – Burpees, jumping over the dumbbell *10min timecap

2018 January 24

STRENGTH: Back Squats 3-3-3-3-3 *go on every 3 minutes *do 5 partner glute bridge reach/side between sets Clean Deadlifts 3-3-3-3-3 *go on every 3 minutes…

2018 January 23

STRENGTH Bar Muscle-Up Progressions METCON 15min EMOM – 1st 3to5 Bar Muscle-Ups – 2nd 10 DB thrusters – 3rd 15-20 Cals on rower/bike

2018 January 22

STRENGTH Overhead Squats 3-3-3 METCON 21-15-9 reps for time of: – Deadlifts – Box jumps 12min timecap

2018 January 20

METCON: Unbroken Fran 40 wall balls 21-15-9 – Thrusters – Pull-Ups 40 wall balls *20min timecap

2018 January 19

METCON: On a 25-minute clock: 1st 5minutes Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds,…
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2018 January 30

STRENGTH Hang Squat Clean 2-2-2-2-2 *go on every 2minutes METCON Partner WOD 10min AMRAP – Hang Squat Cleans *while partner A does HSC, partner B…

2018 January 29

STRENGTH Handstand Push-Up Progressions METCON 15min EMOM – 1st 18/21 cal on bike – 2nd 12 handstand push-ups (6strict/6kip) – 3rd 8 pullups (4strict/4C2B)

2018 January 26

STRENGTH 10min to achieve 3RM Clean & Jerk (TnG) METCON 21-15-9 reps for time of: Push presses Power cleans *10min timecap

2018 January 25

STRENGTH Plank Progressions METCON 18.Zero 21-15-9 reps for time of: – Dumbbell snatches – Burpees, jumping over the dumbbell *10min timecap

2018 January 24

STRENGTH: Back Squats 3-3-3-3-3 *go on every 3 minutes *do 5 partner glute bridge reach/side between sets Clean Deadlifts 3-3-3-3-3 *go on every 3 minutes…

2018 January 23

STRENGTH Bar Muscle-Up Progressions METCON 15min EMOM – 1st 3to5 Bar Muscle-Ups – 2nd 10 DB thrusters – 3rd 15-20 Cals on rower/bike

2018 January 22

STRENGTH Overhead Squats 3-3-3 METCON 21-15-9 reps for time of: – Deadlifts – Box jumps 12min timecap

2018 January 20

METCON: Unbroken Fran 40 wall balls 21-15-9 – Thrusters – Pull-Ups 40 wall balls *20min timecap

2018 January 19

METCON: On a 25-minute clock: 1st 5minutes Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds,…
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