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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 December 14

STRENGTH Bench Press 7-7-5-5-3-3-1-1 *go on every 3 *10 banded pullaparts in between every set METCON 5min AMRAP – Strict Pull-Ups

2017 December 13

METCON: 5 rounds for reps of: 1 minute of 75-lb. sumo deadlift high pulls 1 minute of 75-lb push presses 1 minute of rowing Rest…

2017 December 12

STRENGTH Clean & Jerk Practice METCON 10min EMOM – 5 Burpees – 4 Power Cleans – 3 Front Squats

2017 December 11

STRENGTH Bar Muscle-Up Progression 3rds – 10 supine hollow > arch – 10 prone hollow > arch – 10 count hanging hollow > arch –…

2017 December 8

STRENGTH: E2MOT2M for 20 minute – 3 pos snatch *increase weight every rd if possible METCON: 21-15-9 – Hang Power Snatch – Burpees *10 min…

2017 December 7

METCON: Tabata back squats, 95 lb. Rest 1 minute Tabata L-sit Rest 1 minute Tabata ring rows Rest 1 minute Tabata handstand hold Rest 1…

2017 December 6

STRENGTH: Push Jerks BTN 3-3-3-3-3 *do 5 single arm ring rows/side in between sets *go on every 3 minutes Deadlifts 3-3-3-3-3 *do 5 rear foot…

2017 December 5

GYMNASTIC STRENGTH: Dip Progressions 3rds – 5 Negative Dips (10s) – 10 Double Arm Circle Forward – 30sec hang from bar METCON: 20min EMOM –…

2017 December 4

METCON Partner WOD – 60 cleans – 60 air squats – 60 T2B – 60 thrusters – 60 burpees *1 person holds plank while 1…
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