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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 October 11

STRENGTH: Power Clean (TnG) 3-3-3 Thruster 3-3-3 *go on every 3 minutes METCON: 15-12-9 – Power Clean – Thrusters *10min timecap

2017 October 10

STRENGTH: Rope Climb Progressions 9min EMOM – 1st 1or 2 legless rope climb – 2nd 10 V-ups – 3rd 10 lizard pushups METCON: 3rds of…

2017 October 7

METCON: 400m run 30 Deadlifts 400m run 30 hang power cleans 400m run 30 front squats 400m run 30 S2O *30min timecap

2017 October 6

METCON: 15min AMRAP – 4 Burpee Pull-Overs – 8 Wall Walks – 12 alt pistols

2017 October 5

STRENGTH: SNATCH PRACTICE METCON: 10 muscle snatch 10 power snatch 10 squat snatch 10 power snatch 10 muscle snatch *10min timecap

2017 October 4

METCON: 20min EMOM Min 1-10 – odd 10-15 ring push-ups – even 15-20 box jumps Min 11-20 – odd 15-20 wall balls – even 10…

2017 October 03

STRENGTH Overhead Squats 5-5-5-5-5 Snatch Deadlifts 5-5-5-5-5

2017 October 02

Team Series Event 6 21-15-9 synchronized reps for time of: Dumbbell snatches Bar muscle-ups
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2017 October 11

STRENGTH: Power Clean (TnG) 3-3-3 Thruster 3-3-3 *go on every 3 minutes METCON: 15-12-9 – Power Clean – Thrusters *10min timecap

2017 October 10

STRENGTH: Rope Climb Progressions 9min EMOM – 1st 1or 2 legless rope climb – 2nd 10 V-ups – 3rd 10 lizard pushups METCON: 3rds of…

2017 October 7

METCON: 400m run 30 Deadlifts 400m run 30 hang power cleans 400m run 30 front squats 400m run 30 S2O *30min timecap

2017 October 6

METCON: 15min AMRAP – 4 Burpee Pull-Overs – 8 Wall Walks – 12 alt pistols

2017 October 5

STRENGTH: SNATCH PRACTICE METCON: 10 muscle snatch 10 power snatch 10 squat snatch 10 power snatch 10 muscle snatch *10min timecap

2017 October 4

METCON: 20min EMOM Min 1-10 – odd 10-15 ring push-ups – even 15-20 box jumps Min 11-20 – odd 15-20 wall balls – even 10…

2017 October 03

STRENGTH Overhead Squats 5-5-5-5-5 Snatch Deadlifts 5-5-5-5-5

2017 October 02

Team Series Event 6 21-15-9 synchronized reps for time of: Dumbbell snatches Bar muscle-ups
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