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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 February 8

STRENGTH – Front Squats 3-3-3 – Shoulder Press 3-3-3 – Thrusters 3-3-3 *go on every 3minutes *3 single leg hip thrust with DB/side in between…

2018 February 7

METCON For time: 30 overhead lunges 30 knees-to-elbows 30 sit-ups 60 SDHP 30 sit-ups 30 knees-to-elbows 30 overhead lunges *15min timecap

2018 February 7

METCON: For time: 30 overhead lunges 30 knees-to-elbows 30 sit-ups 60 SDHP 30 sit-ups 30 knees-to-elbows 30 overhead lunges *15min timecap

2018 February 6

STRENGTH: 10min to work up to a heavy-ish – 2 Hang Power Snatch – 2 Overhead Squats METCON: 3min Snatches 3min Box jumps 2min Snatches…

2018 February 5

STRENGTH 10min to achieve 3RM DB/KB Shoulder Press METCON 7 rounds for time of: – 14 dumbbell/kettlebell deadlifts (if kettlebell do on deficit) – 14…

2018 February 03

METCON 0:00-10:00 9-15-21 reps for time of: – Burpee, bar-facing – Overhead Squat, 95/65 2min rest 12:00-22:00 4 Rounds for time of: – 15 Kettlebell…

2018 February 2

METCON: – 100 Double Unders, then 5rds of – 10 chest-to-bar pull-ups – 15 push-ups – 20 single-leg squats, alternating Then – 100 Double Unders…

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 February 8

STRENGTH – Front Squats 3-3-3 – Shoulder Press 3-3-3 – Thrusters 3-3-3 *go on every 3minutes *3 single leg hip thrust with DB/side in between…

2018 February 7

METCON For time: 30 overhead lunges 30 knees-to-elbows 30 sit-ups 60 SDHP 30 sit-ups 30 knees-to-elbows 30 overhead lunges *15min timecap

2018 February 7

METCON: For time: 30 overhead lunges 30 knees-to-elbows 30 sit-ups 60 SDHP 30 sit-ups 30 knees-to-elbows 30 overhead lunges *15min timecap

2018 February 6

STRENGTH: 10min to work up to a heavy-ish – 2 Hang Power Snatch – 2 Overhead Squats METCON: 3min Snatches 3min Box jumps 2min Snatches…

2018 February 5

STRENGTH 10min to achieve 3RM DB/KB Shoulder Press METCON 7 rounds for time of: – 14 dumbbell/kettlebell deadlifts (if kettlebell do on deficit) – 14…

2018 February 03

METCON 0:00-10:00 9-15-21 reps for time of: – Burpee, bar-facing – Overhead Squat, 95/65 2min rest 12:00-22:00 4 Rounds for time of: – 15 Kettlebell…

2018 February 2

METCON: – 100 Double Unders, then 5rds of – 10 chest-to-bar pull-ups – 15 push-ups – 20 single-leg squats, alternating Then – 100 Double Unders…

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)
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