04.13.22 Performance Metcon (4 Rounds for reps) 4 Sets: AMRAPx5:00 12 Toes to Bar 9 Bar Facing Burpees 6 Squat Snatch (135/95) Max Calorie Echo Bike in remaining time Rest…
04.14.22 Performance & Fitness “Certus Sprint Tri” (Time) For Time: 500m Row 1000m C2Bike 400m Run Metcon 1 mile run at moderate effort Coach’s Notes: This is a part of…
04.09.22 Performance Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx3:00 "DT" 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Men’s Rx: 155# Women’s Rx: 105#…
04.08.22 Performance Power Snatch (3 TNG reps EMOMx6:00) Coach’s Notes: keep these between 65-75% of your 1RM. Fitness Barbell Hip Thrust (6 Reps EMOMx6:00) Coach’s Notes: Increase the weight from…