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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 September 26

GYMNASTIC STRENGTH: Hollow Body Progressions 5rds – 90-120sec hollow hold with variance (start supine and lower back pressing into ground, coach will randomly ask to…

2017 September 25

Team Series Event 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball…

2017 September 23

Team Series Event 2 For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15…

2017 September 21

AM STRENGTH 10min EMOM – even 3 strict ring muscle ups – odd 8 pistols (4/side- not alt) METCON 30-20-10 – Sit-Ups – Toes To…

2017 September 20

STRENGTH Bench Press 3-3-3-3-3 *5 strict pull-ups between sets *go on every 3minutes Deadlifts 3-3-3-3-3 *5/side front foot elevated split squat/side *go on every 3minutes

2017 September 19

METCON 1min on 1min off for 30min – 5rds of 12 Double KB Front Squat (every minute) – 5rds of 20 Burpee Over Parallettes (every…

2017 September 18

STRENGTH Snatch Practice METCON 5rds – 45sec Barbell Squat Snatch – 15sec rest – 45sec alt DB Muscle/Power Snatch – 15sec rest

2017 September 15

GYMNASTIC STRENGTH: L-Sit Progressions 3rds – 20sec L-Sit Hold – 5 Jefferson Curls METCON: For Time: – 20 Burpees – 30 Kb Complex (TGU up…

2017 September 14

STRENGTH: Back Squats 10-5-3-1-1-1-3-5-10 *go on every 4 minutes *10 DB SLDL/side in between sets
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