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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 3

GYMNASTIC STRENGTH: Plank Progressions 3-5rds of – 5 scap pushup > pushup – 30sec plank – 15sec SA Plank/side – 5 modified reverse hyper METCON:…

2017 November 2

METCON: In teams of 2 AMRAP 30 – 30 Thrusters – 30 Burpees over barbell – 30 C2B Pull ups – 30 box jumps *1…

2017 November 1

STRENGTH: front squats 5-3-1-1-3-5 *go on every 4 minutes *do 5 SLDL with 2 Dbs at top of row

2017 October 31

STRENGTH: 3-3-3-3-3 Snatch Balance *go on every 2 minutes METCON: AMRAP 3 5 Power Snatch 15 KBS 1 min rest AMRAP 3 5 Squat Snatch…

2017 October 30

STRENGTH Muscle-Up Progressions METCON 2rds of – 2.5min DB squat cleans – 2.5min double unders – 2.5min muscle ups

2017 October 27

STRENGTH: Sumo Deadlifts 5-5-5-3-3-3-1-1-1 *5 FESS/side with Kbs on front rack in between sets *go on every 4 minutes

2017 October 26

GYMNASTIC STRENGTH: L-sit progressions 5rds of – 20sec L-sit – 5 jefferson curls METCON: Partner WOD 8min AMRAP – 30 Shoot Throughs – Double Unders…

2017 October 25

STRENGTH: Snatch practice METCON: 10min EMOM – Muscle Snatch – Power Snatch – Squat Snatch

2017 October 24

STRENGTH: Pull-Up Progressions + Dip Progressions 10min EMOM – Odd 30sec static chin – Even 10 single leg ring push-ups (5/side) METCON: 21-15-9 – DB…

2017 November 3

GYMNASTIC STRENGTH: Plank Progressions 3-5rds of – 5 scap pushup > pushup – 30sec plank – 15sec SA Plank/side – 5 modified reverse hyper METCON:…

2017 November 2

METCON: In teams of 2 AMRAP 30 – 30 Thrusters – 30 Burpees over barbell – 30 C2B Pull ups – 30 box jumps *1…

2017 November 1

STRENGTH: front squats 5-3-1-1-3-5 *go on every 4 minutes *do 5 SLDL with 2 Dbs at top of row

2017 October 31

STRENGTH: 3-3-3-3-3 Snatch Balance *go on every 2 minutes METCON: AMRAP 3 5 Power Snatch 15 KBS 1 min rest AMRAP 3 5 Squat Snatch…

2017 October 30

STRENGTH Muscle-Up Progressions METCON 2rds of – 2.5min DB squat cleans – 2.5min double unders – 2.5min muscle ups

2017 October 27

STRENGTH: Sumo Deadlifts 5-5-5-3-3-3-1-1-1 *5 FESS/side with Kbs on front rack in between sets *go on every 4 minutes

2017 October 26

GYMNASTIC STRENGTH: L-sit progressions 5rds of – 20sec L-sit – 5 jefferson curls METCON: Partner WOD 8min AMRAP – 30 Shoot Throughs – Double Unders…

2017 October 25

STRENGTH: Snatch practice METCON: 10min EMOM – Muscle Snatch – Power Snatch – Squat Snatch

2017 October 24

STRENGTH: Pull-Up Progressions + Dip Progressions 10min EMOM – Odd 30sec static chin – Even 10 single leg ring push-ups (5/side) METCON: 21-15-9 – DB…
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