06.13.22 Performance Overhead Squat (5 sets: 2 reps) Coach’s Notes: 3 second pause in the bottom of each rep. Build up only if control and technique is there. Fitness Goblet…
06.11.22 Performance & Fitness Metcon (Time) For time with a partner: 150 Calorie Ski *Partner Holds Push-up plank Rest 3:00 150 Calorie C2 Bike *Partner holds a Wall Sit Rest…
06.10.22 Performance & Fitness Power Clean + Push Jerk (15:00- Build to 1RM) “Iron Man” (Time) For time: KBS 70/53# 20-16-12-8-4 Strict Pull-ups 10-8-6-4-2 *Complete a 200m Run in between…
06.06.22 Performance Overhead Squat (5 Sets: 3 Reps) Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Focus on being in a good position. Fitness Goblet Squat…
06.08.22 Performance & Fitness Front Squat (5 Sets: 3 Reps) Coach’s Notes: Start at 65% of your 1RM and build. Metcon 4 Sets not for time: 6 DB Bulgarian Split…