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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 18

METCON 15min EMOM – 1st 5 Power Snatches – 2nd 10 Overhead DB Lunges – 3rd 2 Rope climbs

2018 January 17

STRENGTH: 5rds of 1min on, 1min off – 7 DxKB Swing – 7 DxKB Clean – 6 DxKB Long Cycle *if not able to finish…

2018 January 16

STRENGTH: Front Squats 3-3-3 Thrusters 3-3-3 Push Jerk 3-3-3

2018 January 15

METCON For time: 10 single-leg squats, alternating 10-yard handstand walk 20 single-leg squats, alternating 20-yard handstand walk 30 single-leg squats, alternating 30-yard handstand walk 40…

2018 January 13

METCON 10min AMRAP -400m double plate carry (bearhug) -400m run 2min rest 10min AMRAP – 5 PullUps – 10 PushUps – 15 Squats 2min rest…

2018 January 12

STRENGTH Shoulder Press 3-3-3 METCON With a partner complete: – 100 S2O *1 hangs from a bar while 1 does S2O – 100 T2B *1…

2018 January 11

STRENGTH Ring Muscle-Up Progressions METCON 5rds – 1min KB Swings – 1min burpees – 1min muscle-ups

2018 January 10

STRENGTH: Power Cleans 3-3-3 *go on every 2.5minutes METCON: 15min EMOM – 1st 15 wall balls – 2nd 7 L Pull-Ups – 3rd 4 Power…

2018 January 9

METCON 3rds of – 3min row/bike – 3min Dus – 3min Walking Lunges
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2018 January 18

METCON 15min EMOM – 1st 5 Power Snatches – 2nd 10 Overhead DB Lunges – 3rd 2 Rope climbs

2018 January 17

STRENGTH: 5rds of 1min on, 1min off – 7 DxKB Swing – 7 DxKB Clean – 6 DxKB Long Cycle *if not able to finish…

2018 January 16

STRENGTH: Front Squats 3-3-3 Thrusters 3-3-3 Push Jerk 3-3-3

2018 January 15

METCON For time: 10 single-leg squats, alternating 10-yard handstand walk 20 single-leg squats, alternating 20-yard handstand walk 30 single-leg squats, alternating 30-yard handstand walk 40…

2018 January 13

METCON 10min AMRAP -400m double plate carry (bearhug) -400m run 2min rest 10min AMRAP – 5 PullUps – 10 PushUps – 15 Squats 2min rest…

2018 January 12

STRENGTH Shoulder Press 3-3-3 METCON With a partner complete: – 100 S2O *1 hangs from a bar while 1 does S2O – 100 T2B *1…

2018 January 11

STRENGTH Ring Muscle-Up Progressions METCON 5rds – 1min KB Swings – 1min burpees – 1min muscle-ups

2018 January 10

STRENGTH: Power Cleans 3-3-3 *go on every 2.5minutes METCON: 15min EMOM – 1st 15 wall balls – 2nd 7 L Pull-Ups – 3rd 4 Power…

2018 January 9

METCON 3rds of – 3min row/bike – 3min Dus – 3min Walking Lunges
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