08.06.22 Performance & Fitness Metcon (Time) 20 Rounds for time with a partner: 1 Wall Walk (ADV: 3 Wall Walks) 10 Alternating DB Snatch (50/35, ADV: 70/50) 150m Run *Alternate…
08.03.22 Performance & Fitness Metcon (3 Rounds for reps) Complete a round every 10:00 x 3 Rounds 100/80 Calorie C2 Bike @ Damper 10/8 or 100 Alternating Box Step-ups (24/20)…
08.01.22 Performance Squat Snatch (1 rep every 1:30 x 5 Sets) Coach’s Notes: Keep the weight between 80-90% of 1RM for all 5 sets. This isn’t a max out session…
08.04.22 Performance & Fitness Push Jerk (3 reps every 1:30 x 5 Sets) Coach’s Notes: Build up to a moderate weight. Don’t build to a max. Save room in the…
07.30.22 Performance & Fitness Metcon (Time) For Time with a partner: 120 Deadlifts 90 Hang Power Cleans 60 Shoulder to Overhead Men’s Rx: 155# Women’s Rx: 105# *1 partner works…
07.27.22 Performance & Fitness Deadlift (15:00- Build to Heavy Single) Coach’s Notes: Testing to see how we have improved over the past cycle. BE SMART when deciding weight increases. If…
07.25.22 Performance Squat Snatch (2 Reps every 1:30 x 5 Sets) Coach’s Notes: 75-80% or 5 to 10 pounds heavier than last week. Fitness DB Push Press (8 Reps every…