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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 November 24

OLYMPIC STRENGTH: Snatch practice METCON: 10min EMOM – 5 Power Snatch – 5 Overhead Squats

2017 November 23

STRENGTH: Kettlebell progression METCON: Partner WOD – 200 Double Kb Swings – 150 Double Kb cleans – 100 Double Kb front squats *split work anyhow…

2017 November 22

STRENGTH Front Squats 3-3-3 METCON 30-20-10 – Deadlift – wall balls *10min timecap

2017 November 21

STRENGTH: Rope Climb Progressions 10min EMOM – odd 1 legless rope climb – even max L-sit hold (max 45sec) METCON: 4rds – 1min rope climbs…

2017 November 20

STRENGTH: Power Cleans 5-5-5-5 (TnG) *go on every 4 minutes *5 SLDL/side w/ light barbell in between sets Shoulder Press 5-5-5-5 *go on every 4…

2017 November 18

Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to…

2017 November 17

GYMNASTIC STRENGTH Hollow & Arch Progressions 5rds with DB – 30sec hollow hold – 30sec twisting side planks L – 30sec twisting side planks R…

2017 November 16

STRENGTH Clean & Jerk Practice METCON 10min EMOM – odd 5 Clean & Jerk – even max rep unbroken strict pull-ups

2017 November 15

METCON 12-9-6 – Front Squats – SDHP – Thrusters – Power Snatch *12min timecap

2017 November 24

OLYMPIC STRENGTH: Snatch practice METCON: 10min EMOM – 5 Power Snatch – 5 Overhead Squats

2017 November 23

STRENGTH: Kettlebell progression METCON: Partner WOD – 200 Double Kb Swings – 150 Double Kb cleans – 100 Double Kb front squats *split work anyhow…

2017 November 22

STRENGTH Front Squats 3-3-3 METCON 30-20-10 – Deadlift – wall balls *10min timecap

2017 November 21

STRENGTH: Rope Climb Progressions 10min EMOM – odd 1 legless rope climb – even max L-sit hold (max 45sec) METCON: 4rds – 1min rope climbs…

2017 November 20

STRENGTH: Power Cleans 5-5-5-5 (TnG) *go on every 4 minutes *5 SLDL/side w/ light barbell in between sets Shoulder Press 5-5-5-5 *go on every 4…

2017 November 18

Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to…

2017 November 17

GYMNASTIC STRENGTH Hollow & Arch Progressions 5rds with DB – 30sec hollow hold – 30sec twisting side planks L – 30sec twisting side planks R…

2017 November 16

STRENGTH Clean & Jerk Practice METCON 10min EMOM – odd 5 Clean & Jerk – even max rep unbroken strict pull-ups

2017 November 15

METCON 12-9-6 – Front Squats – SDHP – Thrusters – Power Snatch *12min timecap
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