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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 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,…

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 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,…

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…
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