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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2017 December 19

STRENGTH Pistol Progressions METCON 4rds – 1min Row/bike – 1min alt Pistols – 1min box jumps

2017 December 18

STRENGTH: 15min EMOM – 1st 5 Front Rack Lunges/side – 2nd 5 SA Press/side – 3rd 5 SA Ring Row/side METCON: 5rds – 10 thrusters…

2017 December 16

12 days of XMAS: – 1 Power Clean – 2 HSPU – 3 Front Squats – 4 SDHP – 5 Pull-Ups – 6 Box Jumps…

2017 December 15

STRENGTH Plank Progressions 3 to 5 rds – 20sec plank – 10sec/side SA Plank – 20sec plank lean – 10 modified reverse hyper METCON Partner…

2017 December 14

STRENGTH Bench Press 7-7-5-5-3-3-1-1 *go on every 3 *10 banded pullaparts in between every set METCON 5min AMRAP – Strict Pull-Ups

2017 December 13

METCON: 5 rounds for reps of: 1 minute of 75-lb. sumo deadlift high pulls 1 minute of 75-lb push presses 1 minute of rowing Rest…

2017 December 12

STRENGTH Clean & Jerk Practice METCON 10min EMOM – 5 Burpees – 4 Power Cleans – 3 Front Squats

2017 December 11

STRENGTH Bar Muscle-Up Progression 3rds – 10 supine hollow > arch – 10 prone hollow > arch – 10 count hanging hollow > arch –…

2017 December 8

STRENGTH: E2MOT2M for 20 minute – 3 pos snatch *increase weight every rd if possible METCON: 21-15-9 – Hang Power Snatch – Burpees *10 min…
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2017 December 19

STRENGTH Pistol Progressions METCON 4rds – 1min Row/bike – 1min alt Pistols – 1min box jumps

2017 December 18

STRENGTH: 15min EMOM – 1st 5 Front Rack Lunges/side – 2nd 5 SA Press/side – 3rd 5 SA Ring Row/side METCON: 5rds – 10 thrusters…

2017 December 16

12 days of XMAS: – 1 Power Clean – 2 HSPU – 3 Front Squats – 4 SDHP – 5 Pull-Ups – 6 Box Jumps…

2017 December 15

STRENGTH Plank Progressions 3 to 5 rds – 20sec plank – 10sec/side SA Plank – 20sec plank lean – 10 modified reverse hyper METCON Partner…

2017 December 14

STRENGTH Bench Press 7-7-5-5-3-3-1-1 *go on every 3 *10 banded pullaparts in between every set METCON 5min AMRAP – Strict Pull-Ups

2017 December 13

METCON: 5 rounds for reps of: 1 minute of 75-lb. sumo deadlift high pulls 1 minute of 75-lb push presses 1 minute of rowing Rest…

2017 December 12

STRENGTH Clean & Jerk Practice METCON 10min EMOM – 5 Burpees – 4 Power Cleans – 3 Front Squats

2017 December 11

STRENGTH Bar Muscle-Up Progression 3rds – 10 supine hollow > arch – 10 prone hollow > arch – 10 count hanging hollow > arch –…

2017 December 8

STRENGTH: E2MOT2M for 20 minute – 3 pos snatch *increase weight every rd if possible METCON: 21-15-9 – Hang Power Snatch – Burpees *10 min…
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