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

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2018 June 7

METCON 3 rounds of: 1 minute of sumo deadlift high pulls 1 minute of sit-ups 1 minute of push presses 1 minute of sit-ups Rest…

2018 June 6

METCON: 3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar…

2018 June 5

STRENGTH Clean and jerk 1-1-1-1-1-1-1

2018 June 4

4.6.18 METCON Partner Triple 3 For Time: – 3,000-m row or 6,000-m bike – 300 double-unders – 3-mile run *45min timecap *1 person working at…

2018 June 1

METCON: For time: 50 handstand push-ups 50 toes-to-bars 800m run 50 dumbbell box step-ups 20 right-arm dumbbell overhead lunge 20 left-arm dumbbell overhead lunge *22min…

2018 May 31

31.5.18 METCON For time: 2 rounds of: 10 snatches 12 burpees Then, 2 rounds of: 10 snatches (lighter than 1st 2rds) 12 burpees *12min timecap

2018 May 30

STRENGTH: Back squat 5-5-5-5-5 reps *go on every 4minutes *coaches choice of glute activation between sets (tempo SL table tock 3/side 3333)

2018 May 29

Murph For time: 1-mile run 100 pull-ups 200 push-ups 300 squats 1-mile run Partition the pull-ups, push-ups, and squats as needed. If you’ve got a…

2018 May 28

METCON: Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups *15min timecap
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