04.07.22 Performance & Fitness Metcon 5 Sets: 15 Banded Good Mornings 10 Heavy Russian KBS 3 Tall Box Jumps 2:00 Easy pace on any machine Coach’s Notes: Use a medum…
04.05.22 Performance & Fitness Back Squat (3 Sets: 8 Reps) Coach’s Notes: Keep the weight between 70-75% of your 1RM. Metcon (AMRAP – Reps) 3 Rounds: 1:00 Max Calorie Ski…
04.02.21 Performance & Fitness Metcon (Time) In Teams of 3: For Time: 3000m Run 300 Kettlebell Swings (53/35, ADV:70/53) 3000m Row *Partition the work into any rep scheme. Coach’s Notes:…
04.01.22 Performance 3 TNG Squat Cleans + 3 Front Squats (1 Complex every 2:00 x 3 Sets) Coach’s Notes: First set should be a moderate weight. Build to a heavy…
03.29.22 Performance & Fitness Metcon 4 Sets not for time: 12 Alternating Low Box Step-ups 12 Weighted GHD Hip Extensions W/ 1 sec. pause at top 1 Max Set Inverted…