07.14.22 Performance & Fitness Strict Press (4 Sets: 2 Reps) Coach’s Notes: all 4 sets should be at a tough weight. Metcon (Weight) 4 Sets: 16 Alternating DB Hammer Curls…
07.11.22 Performance Overhead Squat (5 Sets: 1 Rep) Coach’s Notes: Build to a heavy single with good technique. Fitness Single Arm DB Overhead Walk (5 Sets: 20m each arm) Coach’s…
07.13.22 Performance & Fitness Deadlift (5 Sets: 2 Reps) Coach’s Notes: Control the weight back to the ground and reset. Not TNG. Keep the weight between 80 and 90% of…
07.09.22 Performance & Fitness “Eva Strong” (Time) 5 Rounds for time with a partner: 24 Double-unders (together) 19 Toes to Bar (split) 2 Clean and Jerks (205/135) (split) 400m Run…
07.08.22 Performance & Fitness Front Squat (5 Sets: 1 Rep) Coach’s Notes: Start at 80% of your 1RM and build. Metcon 4 Sets not for time: 16 Double KB Front…