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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 8

STRENGTH:Clean and jerk 1-1-1-1-1-1-1 reps

2019 Jan 7

5 rounds for time of: 400-m run 10 overhead squats Men: 135 lb. Women: 95 lb.

2019 Jan 5

METCON:0:00-8:002 Rounds for time of: – 30 Double-unders – 15 Hang Power Cleans, 95/65 – 30 Double-unders – 15 Push Press, 95/65 – 30 Double-unders – 15 Burpees 8:00-10:00rest10:00-18:002 Rounds for time…

2019 Jan 4

JackieFor time:1,000-meter row50 thrusters30 pull-upsMen: 45 lb.Women: 35 lb.

2019 Jan 3

STRENGTH:Deadlift 10-10-10-10-10 reps

2019 Jan 2

METCON:50-40-30-20-10 reps for time of:Medicine-ball cleansBox jumpsMen: 20-lb. ball, 24-in. boxWomen: 14-lb. ball, 20-in. Box

2018 Dec 22

For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-undersMen: 24-inch box, 16-kg KB, 45-lb. push…

2018 Dec 21

STRENGTH:Split jerk 3-3-3-3-3-3-3 reps

2018 Dec 20

METCON: 3 rounds for time of:30 dumbbell snatches30 toes-to-barsMen: 50-lb. dumbbellWomen: 35-lb. Dumbbell
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