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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 August 24

METCON 0:00-5:00 15-12-9 – Cal row/bike – burpee over parallettes 5:00-6:00 Rest 6:00-11:00 15-12-9 – pull-ups – DB squat cleans 11:00-12:00 Rest 12:00-17:00 15-12-9 –…

2017 August 23

STRENGTH: Kettlebell Snatch Progression METCON: 20min AMRAP – 10 RH Kb Snatches – 10 LH Kb snatches – 10 alt TGUs

2017 August 22

GYMNASTIC STRENGTH: Dip Progressions 14min EMOM – 1st 5 Ring Rips – 2nd 3 assisted single arm chin-up/side (while resting get 5-10 each of german…

2017 August 21

STRENGTH: Tempo Back Squats 5-5-5 *tempo 53×1 *go on every 3 minutes *in between sets do 5 reaching single leg glute bridge/side METCON: Tabata –…

2017 August 19

METCON: 0:00-10:00 – 1000m row – 50 thrusters – 30 pull-ups 10:00-12:00 Rest 12:00-22:00 3rds – 400m run – 21 KB Swings – 12 Pull-Ups…

2017 August 18

STRENGTH: Rope climb progression METCON: 3rds – 90sec rope climbs – 90sec double unders – 90sec wall balls – 90sec row – 90sec alt DB…

2017 August 17

STRENGTH – Overhead Squats 3-3-3-3-3 – Snatch Grip Deadlifts 3-3-3-3-3

2017 August 16

METCON: Partner WOD 17min AMRAP – 60 Deadlifts – 20 Synchronize burpee over barbell – 60 Front Squats – 20 Synchronize burpee over barbell –…

2017 August 15

STRENGTH Clean & Jerk Practice METCON 5rds – 30sec Clean & Jerk – 30sec rest – 30sec T2B – 30sec rest
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2017 August 24

METCON 0:00-5:00 15-12-9 – Cal row/bike – burpee over parallettes 5:00-6:00 Rest 6:00-11:00 15-12-9 – pull-ups – DB squat cleans 11:00-12:00 Rest 12:00-17:00 15-12-9 –…

2017 August 23

STRENGTH: Kettlebell Snatch Progression METCON: 20min AMRAP – 10 RH Kb Snatches – 10 LH Kb snatches – 10 alt TGUs

2017 August 22

GYMNASTIC STRENGTH: Dip Progressions 14min EMOM – 1st 5 Ring Rips – 2nd 3 assisted single arm chin-up/side (while resting get 5-10 each of german…

2017 August 21

STRENGTH: Tempo Back Squats 5-5-5 *tempo 53×1 *go on every 3 minutes *in between sets do 5 reaching single leg glute bridge/side METCON: Tabata –…

2017 August 19

METCON: 0:00-10:00 – 1000m row – 50 thrusters – 30 pull-ups 10:00-12:00 Rest 12:00-22:00 3rds – 400m run – 21 KB Swings – 12 Pull-Ups…

2017 August 18

STRENGTH: Rope climb progression METCON: 3rds – 90sec rope climbs – 90sec double unders – 90sec wall balls – 90sec row – 90sec alt DB…

2017 August 17

STRENGTH – Overhead Squats 3-3-3-3-3 – Snatch Grip Deadlifts 3-3-3-3-3

2017 August 16

METCON: Partner WOD 17min AMRAP – 60 Deadlifts – 20 Synchronize burpee over barbell – 60 Front Squats – 20 Synchronize burpee over barbell –…

2017 August 15

STRENGTH Clean & Jerk Practice METCON 5rds – 30sec Clean & Jerk – 30sec rest – 30sec T2B – 30sec rest
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