03.26.22 Performance & Fitness Metcon (Time) For Time with a partner: 120-90-60 Wall Balls Sit-ups Calorie C2 Bike or Row Afterparty Metcon 400m Walk and talk
03.25.22 Performance “Girls on the Run” (Time) For Time: 800m Run "Isabel"- 30 Snatches 135/95 800m Run "Grace"- 30 Clean and Jerks 135/95 800m Run Fitness Metcon (Time) For Time:…
03.24.22 Performance & Fitness Metcon 5 Sets not for time: :45 Single Arm Farmer’s Hold each side 15 Banded Seated Rows 25m Forward Facing Sled drag :30-1:00 Wall Sit Afterparty…
03.22.22 Performance & Fitness Back Squat (3 Sets: 10 Reps) Coach’s Notes: Keep the weight between 60-65% of your 1RM. The weight shouldn’t feel too heavy. We will build up…
03.21.22 Performance & Fitness Alternating top-down DB Bench Press (3 Sets: 16 Reps) Coach’s Notes: Rest as needed before you start the run. 800m Run (Time) Max Effort 800m Run…
03.14.22 Performance & Fitness Strict Press (12:00- Build to 1RM) Coach’s Notes: Focus on quality of movement before trying to load the bar. Metcon (Time) 3 Rounds for Time: 500m…