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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 September 30

Team Series Event 5 Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee…

2017 September 29

Team Series Event 7 On a 20-minute clock, for max reps/pounds: Partner 1: 0:00-2:00 Handstand push-ups 2:00-4:00 Rest 4:00-6:00 Double-unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back…

2017 September 28

STRENGTH: Thrusters 3-3-3 Push Press 3-3-3 Front Squats 3-3-3 *go on every 3minutes *in between sets 5 palof press/side

2017 September 27

METCON 3rds of – 2min row – 2min lizard crawl – 2min double unders – 2min medball slams

2017 September 26

GYMNASTIC STRENGTH: Hollow Body Progressions 5rds – 90-120sec hollow hold with variance (start supine and lower back pressing into ground, coach will randomly ask to…

2017 September 25

Team Series Event 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball…

2017 September 23

Team Series Event 2 For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15…

2017 September 21

AM STRENGTH 10min EMOM – even 3 strict ring muscle ups – odd 8 pistols (4/side- not alt) METCON 30-20-10 – Sit-Ups – Toes To…

2017 September 20

STRENGTH Bench Press 3-3-3-3-3 *5 strict pull-ups between sets *go on every 3minutes Deadlifts 3-3-3-3-3 *5/side front foot elevated split squat/side *go on every 3minutes
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2017 September 30

Team Series Event 5 Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee…

2017 September 29

Team Series Event 7 On a 20-minute clock, for max reps/pounds: Partner 1: 0:00-2:00 Handstand push-ups 2:00-4:00 Rest 4:00-6:00 Double-unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back…

2017 September 28

STRENGTH: Thrusters 3-3-3 Push Press 3-3-3 Front Squats 3-3-3 *go on every 3minutes *in between sets 5 palof press/side

2017 September 27

METCON 3rds of – 2min row – 2min lizard crawl – 2min double unders – 2min medball slams

2017 September 26

GYMNASTIC STRENGTH: Hollow Body Progressions 5rds – 90-120sec hollow hold with variance (start supine and lower back pressing into ground, coach will randomly ask to…

2017 September 25

Team Series Event 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball…

2017 September 23

Team Series Event 2 For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15…

2017 September 21

AM STRENGTH 10min EMOM – even 3 strict ring muscle ups – odd 8 pistols (4/side- not alt) METCON 30-20-10 – Sit-Ups – Toes To…

2017 September 20

STRENGTH Bench Press 3-3-3-3-3 *5 strict pull-ups between sets *go on every 3minutes Deadlifts 3-3-3-3-3 *5/side front foot elevated split squat/side *go on every 3minutes
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