09.05.22 Performance & Fitness “The Thirteen” (Time) 13 Rounds for Time: 26 Calorie Row, Ski or Bike 8 Strict Pull-ups 21 Shoulder to Overhead (95/65) *This workout is in honor…
09.07.22 Performance Front Squat (12:00- Build to 1 rep at 90-95%) Coach’s Notes: Do not build to a max. You will get that chance next week. If you have done…
09.03.22 Performance & Fitness Metcon (Time) For Time with a partner: 100 Alternating DB Snatch (50/35, ADV:70/50) 80 Single DB Box Step-ups (24/20) 60 Shuttle Runs 40 Wall Walks *Partition…
09.02.22 Performance Power Snatch (3 TNG reps EMOMx5:00) Coach’s Notes: Keep the weight between 70-80% of your 1RM. Fitness Kettlebell Swing (10 Reps EMOMx5:00) Performance Metcon (5 Rounds for reps)…
08.31.22 Performance Front Squat (12:00- Build to 1 rep @ 90-92%) Coach’s Notes: If you did the Front Squats last week then build to 92%. If you were not then…
09.01.22 Performance & Fitness Metcon 5 Sets not for time: 3:00 on any machine at moderate pace 10 Alternating DB Hammer Curls directly into 20 banded Bicep Curls 10 DB…
08.29.22 Performance & Fitness “Hellfire Club” (Time) For Time: 30/25 Calorie Echo Bike 30/25 Calorie Ski 30/25 Calorie Row *Must be done in this order Coach’s Notes: Retest! If you’ve…
08.27.22 Performance Metcon (Time) For time with a partner: 800m Run 60 Power Cleans (135/95) 800m Run 40 Power Cleans (185/115) 800m Run 20 Power Cleans (205/125) Coach’s Notes: The…