06.22.22 Performance & Fitness Metcon EMOMx30:00 Interval 1: 3 TNG Power Cleans Interval 2: 6-8 Strict Pull-ups or 1 Max Set of Bar Muscle-ups Interval 3: 20-40 Second HS/Pike Hold…
06.23.22 Performance & Fitness Front Squat (5 Sets: 2 reps) Coach’s Notes: Start at 70% and build. Metcon 4 Sets: 16 Death March Steps 8/8 Single Leg Goblet Lateral Step-ups…
06.21.22 Performance Overhead Squat (5 Sets: 1 Rep) Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Build to a heavy but technical max. Fitness Goblet Squat…
06.18.22 Performance Metcon (Time) With a partner: Double "Randy" For Time: 150 Power Snatch (75/55) *150m Run Every 2:00 Until Completed Starting at 0:00 Coach’s Notes: Both partners will run…
06.17.22 Performance & Fitness Back Squat (5 reps Every 2:00 x 3 Sets) Coach’s Notes: Keep the weight between 70-80% of your 1RM. Metcon (2 Rounds for reps) For Time:…
06.15.22 Performance & Fitness Deadlift (5 Sets: 3 Reps) Coach’s Notes: Control each rep to ground. Reset at the bottom. Not TNG reps. Build to a weight slightly heavier than…