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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 14

STRENGTH Arch Progressions Hollow Progressions 50 Double Unders then 30-20-10 – Jumping Lunges w/ 6” target x2 – Pull-Ups 50 Double Unders *10min timecap

2017 August 12

Partner WOD 10min AMRAP – row for distance while 1 partner holds plank (switch every 250) 10min AMRAP – run for distance while 1 partner…

2017 August 11

STRENGTH: 10min to establish – 3RM Thrusters METCON: 5rds of – 1min Thrusters – 30sec rest – 1min Bar Muscle Ups – 30sec rest

2017 August 10

GYMNASTIC STRENGTH: Pull-Up Progressions 15min EMOM – 1st 20sec static chin hold – 2nd 5/side SA Ring Row – 3rd 5 scap pushup > pushup…

2017 August 9

STRENGTH Clean Practice METCON 3rds of – 5 Power Cleans – 5 Squat Cleans – 10 Double Jump Burpees *10min timecap

2017 August 8

METCON For Time: – 100 Double Unders – 80 Air Squats – 60 KB Swings – 40 HSPU – 20 Burpee DB Clean *18min timecap

2017 August 7

STRENGTH Shoulder Press 3-3-3-3-3 Push Press 2-2-2-2-2 Push Jerk 1-1-1-1-1

2017 August 5

DALLAS 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups,…

2017 August 4

GYMNASTIC STRENGTH: Pistol Progressions 15min EMOM – 1st 5 Pistol > Skater R – 2nd 5 Pistol > Skater L – 3rd 5 Natural Leg…
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2017 August 14

STRENGTH Arch Progressions Hollow Progressions 50 Double Unders then 30-20-10 – Jumping Lunges w/ 6” target x2 – Pull-Ups 50 Double Unders *10min timecap

2017 August 12

Partner WOD 10min AMRAP – row for distance while 1 partner holds plank (switch every 250) 10min AMRAP – run for distance while 1 partner…

2017 August 11

STRENGTH: 10min to establish – 3RM Thrusters METCON: 5rds of – 1min Thrusters – 30sec rest – 1min Bar Muscle Ups – 30sec rest

2017 August 10

GYMNASTIC STRENGTH: Pull-Up Progressions 15min EMOM – 1st 20sec static chin hold – 2nd 5/side SA Ring Row – 3rd 5 scap pushup > pushup…

2017 August 9

STRENGTH Clean Practice METCON 3rds of – 5 Power Cleans – 5 Squat Cleans – 10 Double Jump Burpees *10min timecap

2017 August 8

METCON For Time: – 100 Double Unders – 80 Air Squats – 60 KB Swings – 40 HSPU – 20 Burpee DB Clean *18min timecap

2017 August 7

STRENGTH Shoulder Press 3-3-3-3-3 Push Press 2-2-2-2-2 Push Jerk 1-1-1-1-1

2017 August 5

DALLAS 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups,…

2017 August 4

GYMNASTIC STRENGTH: Pistol Progressions 15min EMOM – 1st 5 Pistol > Skater R – 2nd 5 Pistol > Skater L – 3rd 5 Natural Leg…
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