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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 January 3

GYMNASTIC STRENGTH: Hollow Body Progressions 5rds – 30sec hollow body hold – 10 glute bridges METCON: 12min AMRAP – 15 DB Cleans – 15 box…

2018 January 2

METCON: 20min EMOM – odd 10 Overhead Squats – even 10 Pull-Ups

2017 December 22

TEAM WOD: In a team of 3 Rd1 – 200 wall balls – 150 T2B – 100 Power Cleans Rd2 – 150 wall balls –…

2017 December 21

Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of strict chin-ups Rest 30 seconds 30 seconds…

2017 December 20

STRENGTH Clean & Jerk Practice METCON 1 minute of power cleans 1 minute of push jerks 2 minutes of power cleans 2 minutes of push…

2017 December 19

STRENGTH Pistol Progressions METCON 4rds – 1min Row/bike – 1min alt Pistols – 1min box jumps

2017 December 18

STRENGTH: 15min EMOM – 1st 5 Front Rack Lunges/side – 2nd 5 SA Press/side – 3rd 5 SA Ring Row/side METCON: 5rds – 10 thrusters…

2017 December 16

12 days of XMAS: – 1 Power Clean – 2 HSPU – 3 Front Squats – 4 SDHP – 5 Pull-Ups – 6 Box Jumps…

2017 December 15

STRENGTH Plank Progressions 3 to 5 rds – 20sec plank – 10sec/side SA Plank – 20sec plank lean – 10 modified reverse hyper METCON Partner…
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