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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 19

METCON 1min on 1min off for 30min – 5rds of 12 Double KB Front Squat (every minute) – 5rds of 20 Burpee Over Parallettes (every…

2017 September 18

STRENGTH Snatch Practice METCON 5rds – 45sec Barbell Squat Snatch – 15sec rest – 45sec alt DB Muscle/Power Snatch – 15sec rest

2017 September 15

GYMNASTIC STRENGTH: L-Sit Progressions 3rds – 20sec L-Sit Hold – 5 Jefferson Curls METCON: For Time: – 20 Burpees – 30 Kb Complex (TGU up…

2017 September 14

STRENGTH: Back Squats 10-5-3-1-1-1-3-5-10 *go on every 4 minutes *10 DB SLDL/side in between sets

2017 September 13

METCON: 3rds of – 2min Bear Complex – 1min rest 3rds of – 2min Burpee Box Jump Overs – 1min rest 3rds of – 2min…

2017 September 12

STRENGTH Clean Practice METCON 10min EMOM – 1 Power Clean – 2 Front Squats

2017 September 11

STRENGTH Handstand Progressions 3-5rds of – 10sec Wall HS hold > 10 elbow bents > 10 shoulder shrugs > 10sec Wall HS hold METCON Partner…

2017 September 8

METCON Partner WOD 7min AMRAP – Cindy relay (5 pull-ups, 10 pushups + 15 squats) *1 partner holding a goblet half squat 7min AMRAP –…

2017 September 7

STRENGTH: Kettlebell Clean & Jerk Progression METCON: 15min EMOM – 1st 5 KB Clean & Jerk/side – 2nd 2rds of tabata air squats – 3rd…
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2017 September 19

METCON 1min on 1min off for 30min – 5rds of 12 Double KB Front Squat (every minute) – 5rds of 20 Burpee Over Parallettes (every…

2017 September 18

STRENGTH Snatch Practice METCON 5rds – 45sec Barbell Squat Snatch – 15sec rest – 45sec alt DB Muscle/Power Snatch – 15sec rest

2017 September 15

GYMNASTIC STRENGTH: L-Sit Progressions 3rds – 20sec L-Sit Hold – 5 Jefferson Curls METCON: For Time: – 20 Burpees – 30 Kb Complex (TGU up…

2017 September 14

STRENGTH: Back Squats 10-5-3-1-1-1-3-5-10 *go on every 4 minutes *10 DB SLDL/side in between sets

2017 September 13

METCON: 3rds of – 2min Bear Complex – 1min rest 3rds of – 2min Burpee Box Jump Overs – 1min rest 3rds of – 2min…

2017 September 12

STRENGTH Clean Practice METCON 10min EMOM – 1 Power Clean – 2 Front Squats

2017 September 11

STRENGTH Handstand Progressions 3-5rds of – 10sec Wall HS hold > 10 elbow bents > 10 shoulder shrugs > 10sec Wall HS hold METCON Partner…

2017 September 8

METCON Partner WOD 7min AMRAP – Cindy relay (5 pull-ups, 10 pushups + 15 squats) *1 partner holding a goblet half squat 7min AMRAP –…

2017 September 7

STRENGTH: Kettlebell Clean & Jerk Progression METCON: 15min EMOM – 1st 5 KB Clean & Jerk/side – 2nd 2rds of tabata air squats – 3rd…
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