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

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2019 June 29

For time:Run, 800 m— then —8 rounds:– 5 strict pull-ups– 5 strict handstand Push-ups– 10 Kettlebell Swings, 2/1.5 pood— then –Run, 800 m— then —5…

2019 June 28

2 rounds, each round for time, of:– Handstand Walk, 15 m– 50 Burpees– Handstand Walk, 15 m– Rest 3 mins between each round.*21min time cap

2019 June 27

Front Squat 1-1-1-1-1-1-1*go on every 4minutes

2019 June 26

3 rounds for max reps of:– Clean & Jerk, 135/95 lbs, 1 min– Rest 2 mins– Burpees, 1 min– Rest 2 mins

2019 June 25

For time:– 10 Bar Muscle-ups– 50 Sit-ups– 100 Double Unders– 10 Bar Muscle-ups– 100 Double Unders– 50 Sit-ups– 10 Bar Muscle-ups*18min time cap

2019 June 24

1 Squat Snatch, pick loadEvery 1 min for 30 mins.55% to 75% of 1RM.

2019 June 22

3 rounds for time of:– 18 Dumbbell Power Cleans– 15 Dumbbell Front Squats– 12 Dumbbell Push Jerks Rest 5 mins between workouts. For time:– Plate…

2019 June 21

For time:21 Dumbbell Thrusters, 50/35 lbsRun, 400 m21 Burpee Box Jump Overs, 24/20 inRun, 400 m15 Dumbbell Thrusters, 50/35 lbsRun, 400 m15 Burpee Box Jump…

2019 June 20

5 rounds, each round for time, of:– 15 Pull-ups– Dumbbell Farmers Carry, 50/35 lbs, 50 m– Row 250 m OR Bike 600m OR Run 200mRest…
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2019 June 29

For time:Run, 800 m— then —8 rounds:– 5 strict pull-ups– 5 strict handstand Push-ups– 10 Kettlebell Swings, 2/1.5 pood— then –Run, 800 m— then —5…

2019 June 28

2 rounds, each round for time, of:– Handstand Walk, 15 m– 50 Burpees– Handstand Walk, 15 m– Rest 3 mins between each round.*21min time cap

2019 June 27

Front Squat 1-1-1-1-1-1-1*go on every 4minutes

2019 June 26

3 rounds for max reps of:– Clean & Jerk, 135/95 lbs, 1 min– Rest 2 mins– Burpees, 1 min– Rest 2 mins

2019 June 25

For time:– 10 Bar Muscle-ups– 50 Sit-ups– 100 Double Unders– 10 Bar Muscle-ups– 100 Double Unders– 50 Sit-ups– 10 Bar Muscle-ups*18min time cap

2019 June 24

1 Squat Snatch, pick loadEvery 1 min for 30 mins.55% to 75% of 1RM.

2019 June 22

3 rounds for time of:– 18 Dumbbell Power Cleans– 15 Dumbbell Front Squats– 12 Dumbbell Push Jerks Rest 5 mins between workouts. For time:– Plate…

2019 June 21

For time:21 Dumbbell Thrusters, 50/35 lbsRun, 400 m21 Burpee Box Jump Overs, 24/20 inRun, 400 m15 Dumbbell Thrusters, 50/35 lbsRun, 400 m15 Burpee Box Jump…

2019 June 20

5 rounds, each round for time, of:– 15 Pull-ups– Dumbbell Farmers Carry, 50/35 lbs, 50 m– Row 250 m OR Bike 600m OR Run 200mRest…
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