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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2019 March 8

METCON:For time:Run, 2miles or Row 3.2km or bike 200cals— then —50 Wall Balls, 20/14 lbs15 strict pull-ups40 Wall Balls, 20/14 lbs12 strict pull-ups30 Wall Balls,…

2019 March 7

STRENGTH:Clean & Jerk 15×1*go on every 90sec

2019 March 6

For time:3 rounds of:20 Deadlifts, 155/105 lbs10 Push Jerks, 155/105 lbs— then —30 Chest-to-bar Pull-ups*10min timecap

2019 March 5

METCON:For 3 cycles:AMRAP in 3 mins of:10 Burpees3 Muscle-upsRest 3 mins between each cycle.

2019 March 1

METCON:3 to a rower– 15x100m row each*time each 100m

2019 Feb 28

Air Force For time:20 Thrusters, 95/65 lbs20 Sumo Deadlift High-pulls, 95/65 lbs20 Push Jerks, 95/65 lbs20 Overhead Squats, 95/65 lbs20 Front Squats, 95/65 lbs Every 1…

2019 Feb 27

For time:Run, 800 m80 Dumbbell Power Snatches, 50/35 lbsRun, 600 m60 Dumbbell Power Snatches, 50/35 lbsRun, 400 m40 Dumbbell Power Snatches, 50/35 lbsAs a 2…
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