08.23.22 Performance & Fitness Front Squat (12:00- Build to 1 Rep @ 90% of 1RM) Coach’s Notes: Takes as many sets as needed in the 12 minutes to get to…
08.24.22 Performance Hang Squat Snatch (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Work on moving the bar quick with good technique. Build up to a challenging but smooth…
08.22.22 Performance & Fitness Metcon (5 Rounds for reps) Complete a round every 5:00 x 5 Rounds: 12 Box Jump Overs (24/20) 24 Double-unders 6 Hang Power Cleans (155/105) 24…
08.20.22 Performance & Fitness Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx30:00 90 Shuttle Runs (25′ out and back) 90 Kettlebell Swings (70/53) 90 Shuttle Runs (25′…
08.17.22 Performance & Fitness Push Jerk (5,5,3,3,3) Coach’s Notes: Take 1:30-2:00 rest between sets. Start light and build over the 5 sets. Focus on strong dip and drive with the…
08.19.22 Performance & Fitness Bench Press (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Start at 70% and build up. Metcon (6 Rounds for reps) Complete a round every…
08.18.22 Back Squat (5 Sets: 3 Reps (Paused)) Coach’s Notes: Each rep will have a 3 second pause in the bottom position. Start around 60% or a light weight and…
08.16.22 Performance & Fitness Metcon (AMRAP – Reps) AMRAPx25:00 80 Wall Balls (20/14) 60 Single Arm DB Hang Clean and Jerk (50/35, Switch arms every 5 reps) 40 Toes to…
08.15.22 Performance & Fitness Hang Power Clean (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Start at 70% of your 1RM and build to 80-85%. Work on speed and…