05.30.22 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of…
06.01.22 Performance & Fitness Deadlift (5 Sets: 3 Reps) Coach’s Notes: Take these Deadlifts from a dead stop. No touch and go reps. Complete a rep, then set the bar…
05.31.22 Performance & Fitness Metcon 4 Sets not for time: 10-15 GHD Hip Extensions 10-20 Alternating Singe leg V-ups 20m Single Arm DB Overhead Carry each side 2:00 Row or…
06.03.22 Performance Squat Snatch + Hang Squat Snatch + OHS (15:00- Build to a max complex) Coach’s Notes: Take as many or as little atempts as needed during the 15:00.…
05.27.22 Performance & Fitness Power Clean + Push Jerk (5 Sets: 2 reps) Coach’s Notes: Build in weight. Does not need to be touch and go. Metcon EMOMx12:00 Interval 1:…
05.26.22 Performance & Fitness Metcon (6 Rounds for reps) Complete a round every 5:00 x 6 Rounds: Row 250m/200m Row or 500m/400m C2 Bike 10 Toes to Bar or V-ups…
05.28.22 Performance & Fitness Metcon (Time) For Time in teams of 3: 3000m Run 150 Burpee Box Jump Overs (24/20) 3000m Ski Coach’s Notes: 1 person works at a time.…