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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 November 21

STRENGTH: Rope Climb Progressions 10min EMOM – odd 1 legless rope climb – even max L-sit hold (max 45sec) METCON: 4rds – 1min rope climbs…

2017 November 20

STRENGTH: Power Cleans 5-5-5-5 (TnG) *go on every 4 minutes *5 SLDL/side w/ light barbell in between sets Shoulder Press 5-5-5-5 *go on every 4…

2017 November 18

Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to…

2017 November 17

GYMNASTIC STRENGTH Hollow & Arch Progressions 5rds with DB – 30sec hollow hold – 30sec twisting side planks L – 30sec twisting side planks R…

2017 November 16

STRENGTH Clean & Jerk Practice METCON 10min EMOM – odd 5 Clean & Jerk – even max rep unbroken strict pull-ups

2017 November 15

METCON 12-9-6 – Front Squats – SDHP – Thrusters – Power Snatch *12min timecap

2017 November 14

STRENGTH 10min to establish – Back Squats 20RM 12min to establish – Bench Press 1RM Then – Max Reps Bench Press Unbroken at 50% of…

2017 November 13

METCON: In teams of 3 10min AMRAP – 250m row – box jumps (amrap) – long hollow plank holds 1min rest 10min AMRAP – 20…

2017 November 11

METCON: 30min AMRAP – 400m run – 21 thrusters – 21 Pull-Ups
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