09.14.22 Performance Front Squat (15:00- Build to 1RM) Coach’s Notes: Build to a heavy weight for 1 rep in 15:00. Fitness Goblet Squat (4 Sets: 8 Reps) Coach’s Notes: Pause…
09.15.22 Performance & Fitness Metcon 3 Sets not for time: 20m Reverse Sled Drag (Heavy but UB) 20-45 Second Single Leg Wall Sit each leg 2:00 C2 Bike @80 RPM…
09.12.22 Performance 3 Power Snatch + 3 Overhead Squat (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Start with a moderate weight and build only if technique is there.…
09.08.22 Performance & Fitness Metcon (6 Rounds for reps) Complete a round every 5:00 x 6 rounds: 500m Row/500m Ski/ 1000m C2 Bike *Change machines each round Coach’s Notes: 2…
09.10.22 Performance & Fitness “9/11 WOD” (Time) For Time in teams of 3: 911 Calorie Bike, Ski, or Row Coach’s Notes: 1 person works at a time. Afterparty Metcon 400m…