09.29.22 Performance & Fitness Metcon (Checkmark) 4 Sets not for time: 12-20 Alternating Single Leg V-ups 25 Banded Tricep Extensions (light and fast) 1:00 Second Single Arm Farmer’s Hold each…
09.22.22 Performance & Fitness Metcon 5 Sets not for time: 12 Hip Extensions w/ 1 second pause at top (ADV: weighted) 6/6 DB Bulgarian Split Squat (arm assisted) :15-:30 Side…
09.20.22 Performance & Fitness Metcon (2 Rounds for reps) Complete a round every 4:00 x 8 Rounds: 400m Run or 500m/400m Row *Alternate movements each round Coach’s Notes: Record your…
09.23.22 Performance Hang Squat Snatch (3 reps every 1:30 x 5 sets) Coach’s Notes: Start light and build to a challenging weight only if the technique is smooth. Fitness Alternating…
09.19.22 Performance Back Squat (12:00- Build to 1 rep @ 90% of 1RM) Coach’s Notes: We are running the same Front Squat cycle we just completed for the back squats.…
09.17.22 Performance & Fitness Metcon (Time) 2 Rounds for time with a partner: 200 Air Squats 100 Burpees (ADV: 20/14# Vest) *One partner works while another completes a 400m run.…
09.13.22 Performance & Fitness Metcon (AMRAP – Reps) In a 15:00 window: Buy-in: 1 Mile run or 4000m C2 Bike Max Reps in the remaining time: Strict Pull-ups or Ring…