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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 31

METCON: Hansen 5 rounds for time of: 30 kettlebell swings 30 burpees 30 sit-ups *35min timecap

2018 March 30

STRENGTH: Hang power snatch 3-3-3-3-3 reps

2018 March 29

METCON: 4 rounds for time of: 15 box jumps Run 400 meters *18min timecap

2018 March 28

STRENGTH: 12min EMOM – 1st 50sec plank – 2nd 40sec wall sit – 3rd 30sec static chin METCON: 20 Single DB Squat Cleans 30 DB…

2018 March 27

STRENGTH Deadlift 5-5-3-3-3-1-1-1-1 reps *go on every 4minutes *3 pistols/side between sets

2018 March 26

METCON: 6min AMRAP – 12-cal. row – 12 push-ups 1min rest 6min AMRAP – 4 laps bear crawl (width of box) – 5 RH DB…

2018 March 23

METCON: 20min EMOM – odd 5 KB Clean & Jerk – even 5 weighted pull-ups

2018 March 22

STRENGTH Bench press 5-5-5-5-5 reps *go on every 5minutes *5 DB Bent Over row/side between sets

2018 March 21

METCON: For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute…

2018 March 31

METCON: Hansen 5 rounds for time of: 30 kettlebell swings 30 burpees 30 sit-ups *35min timecap

2018 March 30

STRENGTH: Hang power snatch 3-3-3-3-3 reps

2018 March 29

METCON: 4 rounds for time of: 15 box jumps Run 400 meters *18min timecap

2018 March 28

STRENGTH: 12min EMOM – 1st 50sec plank – 2nd 40sec wall sit – 3rd 30sec static chin METCON: 20 Single DB Squat Cleans 30 DB…

2018 March 27

STRENGTH Deadlift 5-5-3-3-3-1-1-1-1 reps *go on every 4minutes *3 pistols/side between sets

2018 March 26

METCON: 6min AMRAP – 12-cal. row – 12 push-ups 1min rest 6min AMRAP – 4 laps bear crawl (width of box) – 5 RH DB…

2018 March 23

METCON: 20min EMOM – odd 5 KB Clean & Jerk – even 5 weighted pull-ups

2018 March 22

STRENGTH Bench press 5-5-5-5-5 reps *go on every 5minutes *5 DB Bent Over row/side between sets

2018 March 21

METCON: For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute…
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