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

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2019 Jan 30

STRENGTHEvery 2min for 30mins– 1 Hang Squat Snatch

2019 Jan 29

METCONFor time:30 Strict Muscle-ups*15min time cap

2019 Jan 28

METCON:For time:600m run21 Clean & Jerks, 115/75 lbs400m run15 Clean & Jerks, 115/75 lbs200m run9 Clean & Jerks, 115/75 lbs*18min time cap

2019 Jan 26

METCON:AMRAP 8 minutes of: – 7 Russian Kettlebell Swings, 70/53 – 6 Burpee Box Jump Overs, 24″/20″ – 3 Wall Walks2min RestAMRAP 8minutes of:– 12 DB Power Clean,…

2019 Jan 25

METCON:For time:9 thrusters1,000-m row15 thrusters1,000-m row21 thrustersMen: 65 lb.Women: 45 lb.

2019 Jan 24

METCON:Complete as many reps as possible in 12 minutes of:1 strict pull-up, 2 push-ups, 3 squats2 strict pull-ups, 4 push-ups, 6 squats3 strict pull-ups, 6…

2019 Jan 23

METCON:Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 double-undersMen: 155 lb.Women: 105 lb.

2019 Jan 22

METCON:On a 12-minute clock:1 minute of GHD sit-ups1 minute of bar muscle-ups2 minutes of GHD sit-ups2 minutes of bar muscle-ups3 minutes of GHD sit-ups3 minutes…

2019 Jan 19

METCON:12min AMRAP– 400m Run – 20 Front Rack Lunges (135/95)– 15 Strict Dips5min rest12min AMRAP– 21 Wall Balls, 20/14 – 15 Chest-to-bar Pull-ups – 9 DB Clean &…
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