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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 July 24

STRENGTH: SNATCH practice – 10min to work up to a heavy Power Snatch + Snatch Balance No Dip + Snatch METCON: 3rds – 1min row…

2017 July 23

METCON Complete as many rounds as possible in 40 minutes of: – Run 800 meters – 315-lb. deadlifts, 10 reps – Run 800 meters –…

2017 July 21

STRENGTH Hollow Body Progressions METCON 4min AMRAP – Bear Hug Kneeling Lunges 4min AMRAP – 8 Medball Slams – 8 Medball Cleans 4min AMRAP –…

2017 July 20

STRENGTH On every 2 minutes for 32min – 1st 2min – 4 Tempo Overhead Squats 5551 – 2nd 2min – 10 Strict Pull-Ups

2017 July 19

STRENGTH Bench Press 5-5-5-3-3-3-1-1-1 *go on every 3 minutes *10 banded pullaparts in between sets

2017 July 18

STRENGTH: Clean & Jerk Practice METCON: Partner WOD 10min AMRAP – Power Clean – 10 T2B *Partner A does Power Cleans while partner B does…

2017 July 17

STRENGTH Dip Progressions 10min EMOM – odd 8 Dips – even 4/side Single Arm Ring Rows METCON 4rds of 3min AMRAP – 6 Renegade rows…

2017 July 15

METCON Partner WOD Partner Workout 0:00-20:00 – row 5k – 120 thrusters 20:00-40:00 – 200 DB steups – 120 burpees *both partner work simultaneously to…

2017 July 14

STRENGTH Clean & Jerk Practice METCON 10min EMOM – 5 Clean & Jerks
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2017 July 24

STRENGTH: SNATCH practice – 10min to work up to a heavy Power Snatch + Snatch Balance No Dip + Snatch METCON: 3rds – 1min row…

2017 July 23

METCON Complete as many rounds as possible in 40 minutes of: – Run 800 meters – 315-lb. deadlifts, 10 reps – Run 800 meters –…

2017 July 21

STRENGTH Hollow Body Progressions METCON 4min AMRAP – Bear Hug Kneeling Lunges 4min AMRAP – 8 Medball Slams – 8 Medball Cleans 4min AMRAP –…

2017 July 20

STRENGTH On every 2 minutes for 32min – 1st 2min – 4 Tempo Overhead Squats 5551 – 2nd 2min – 10 Strict Pull-Ups

2017 July 19

STRENGTH Bench Press 5-5-5-3-3-3-1-1-1 *go on every 3 minutes *10 banded pullaparts in between sets

2017 July 18

STRENGTH: Clean & Jerk Practice METCON: Partner WOD 10min AMRAP – Power Clean – 10 T2B *Partner A does Power Cleans while partner B does…

2017 July 17

STRENGTH Dip Progressions 10min EMOM – odd 8 Dips – even 4/side Single Arm Ring Rows METCON 4rds of 3min AMRAP – 6 Renegade rows…

2017 July 15

METCON Partner WOD Partner Workout 0:00-20:00 – row 5k – 120 thrusters 20:00-40:00 – 200 DB steups – 120 burpees *both partner work simultaneously to…

2017 July 14

STRENGTH Clean & Jerk Practice METCON 10min EMOM – 5 Clean & Jerks
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