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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 Sep 28

A.In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:100m run5 Thrusters (155/105 lbs)5 Strict Pull-Ups…

2019 Sep 27

16-14-12-10-8 reps, for time of:– Strict Pull-up– Dumbbell Shoulder Press, 50/35 lbs– V-up*18min time cap

2019 Sep 26

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

2019 Sep 25

Each for time:– Run: 8x 200 mrest 3minutes between efforts *other equipment option: 600m on airdyne or 250m on rower

2019 Sep 24

Cameron For time:– 50 Walking Lunges– 25 Chest-to-bar Pull-ups– 50 Box Jumps, 24/20 in– 25 Triple Unders– 50 Back Extensions/Good Mornings/Supermans– 25 Ring Dips– 50 Knees-to-elbows–…

2019 Sep 23

4 rounds for time of:– Dumbbell Farmers Carry, 50/35 lbs, 100 m– 14 Strict Handstand Push-ups– 7 Deadlifts, 70% 1RM *15min time cap

2019 Sep 21

In teams of two, alternating each movement, complete ten rounds for time of:400 Meter Run10 Overhead Squats (115/75 lbs)10 Burpee Box Jump-Overs (24″/20″) (Partner A…

2019 Sep 20

Teams of 212 rounds for time of:– 10/7 Bike/Row Calories or 100m run– 10 Power Snatches, 95/65 lbs– 10 Pull-ups– 10/7 Bike Calories or 100m…

2019 Sep 19

Back Squat 2-3-5-10-2-3-5-10Use the same weight for each set.*go on every 3minutes. Use the loading you will use for 10 reps across all sets.

2019 Sep 28

A.In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:100m run5 Thrusters (155/105 lbs)5 Strict Pull-Ups…

2019 Sep 27

16-14-12-10-8 reps, for time of:– Strict Pull-up– Dumbbell Shoulder Press, 50/35 lbs– V-up*18min time cap

2019 Sep 26

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

2019 Sep 25

Each for time:– Run: 8x 200 mrest 3minutes between efforts *other equipment option: 600m on airdyne or 250m on rower

2019 Sep 24

Cameron For time:– 50 Walking Lunges– 25 Chest-to-bar Pull-ups– 50 Box Jumps, 24/20 in– 25 Triple Unders– 50 Back Extensions/Good Mornings/Supermans– 25 Ring Dips– 50 Knees-to-elbows–…

2019 Sep 23

4 rounds for time of:– Dumbbell Farmers Carry, 50/35 lbs, 100 m– 14 Strict Handstand Push-ups– 7 Deadlifts, 70% 1RM *15min time cap

2019 Sep 21

In teams of two, alternating each movement, complete ten rounds for time of:400 Meter Run10 Overhead Squats (115/75 lbs)10 Burpee Box Jump-Overs (24″/20″) (Partner A…

2019 Sep 20

Teams of 212 rounds for time of:– 10/7 Bike/Row Calories or 100m run– 10 Power Snatches, 95/65 lbs– 10 Pull-ups– 10/7 Bike Calories or 100m…

2019 Sep 19

Back Squat 2-3-5-10-2-3-5-10Use the same weight for each set.*go on every 3minutes. Use the loading you will use for 10 reps across all sets.
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