04.28.22 Performance & Fitness Bench Press (5 Sets: 4 Reps) Coach’s Notes: Build to a heavy set of 4. Metcon 4 Sets not for time: 1:00 Farmer’s Hold 25 Banded…
04.25.22 Performance & Fitness “Half Murph” (Time) For Time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run *The workout will start and end with the run. Partition…
04.23.22 Performance & Fitness Metcon (AMRAP – Reps) With a Partner: 2 Rounds for max reps: 4:00 Burpee Box Jump Overs (24/20) 4:00 Calorie Echo Bike 4:00 Single Arm DB…
04.22.22 Performance Power Snatch (3 Reps TNG EMOMx6:00) Coach’s Notes: 70-80% of your 1RM or slightly heavier than last time. Fitness Barbell Hip Thrust (6 Reps EMOMx6:00) Coach’s Notes: Heavier…
04.19.22 Performance & Fitness Back Squat (5 Sets: 5 Reps) Coach’s Notes: start at 70% of your 1RM and build to a challenging weight for the day. Metcon (AMRAP –…
04.16.22 Performance & Fitness “Concept 2 Civil War” (Time) Half of class vs. Half of class For Time: 10,000m Row 10,000m Ski 20,000m Bike Metcon 400m Walk and Talk
04.15.22 Performance 2 TNG Squat Cleans + 2 Front Squats (1 Complex every 2:00 x 4 Sets) Coach’s Notes: Build to a heavier weigh than 2 weeks ago. Fitness Front…