07.28.22 Performance & Fitness Metcon (Checkmark) 5 Sets not for time: 12 Alternating Double DB Strict Press 40m Single Arm Forward Facing Sled Drag (20m/arm) 10-15 GHD Sit-ups or V-ups…
07.26.22 Performance & Fitness Metcon (4 Rounds for reps) Complete a round every 5:00 x 4 Rounds: 30 Double-unders 6 Handstand Push-ups or 12 Hand Release Push-ups (ADV: 3" Deficit)…
07.23.22 Performance & Fitness Metcon (Distance) AMRAPx15:00 1600m Run (Switch every 200m) Max Distance Row in remaining time Rest 5:00 AMRAPx15:00 2000m Row (Switch every 250m) Max Distance run in…
07.20.22 Performance & Fitness Metcon (Weight) 3 Sets not for time: 8/8 Double KB Front Rack Bulgarian Split Squat 30-60 Second Wall Sit 2:00 Active Recovery on any machine “Hellfire…
07.21.22 Performance & Fitness Metcon (AMRAP – Rounds and Reps) 2 Sets: AMRAPx10:00 100m Single Arm Farmer’s Carry (50m/arm) 50 Air Squats 25 Russian KBS Rest 5:00 *Start from where…
07.18.22 Performance Squat Snatch (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Keep the weight between 70-75% of your 1RM. These are not TNG reps. Fitness DB Push Press…
07.16.22 Performance & Fitness Metcon (Time) In teams of 3: 1500m Run 150 Pull-ups or Ring Rows 1500m Run 150 Pull-ups or Ring Rows 1500m Run Coach’s Notes: 1 person…
07.15.22 Performance & Fitness Back Squat (3 Reps every 2:00 x 3 Sets) Coach’s Notes: Keep the weight between 80-90% of 1RM. Metcon (Time) Every 4:00 until 100 reps completed…