05.17.22 Performance & Fitness Back Squat (5 Sets: 1 rep) Coach’s Notes: Start at 75% and build to a heavy single for the day. If this feels tough today because…
05.14.22 Performance & Fitness Metcon (Time) For time with a partner: 200 Sit-ups 150 KBS (70/53) 100 Burpee Box Jump Overs (24/20) Coach’s Notes: One person works a time. Afterparty…
05.13.22 Performance & Fitness Power Clean + Push Jerk (5 Sets: 3 Reps) Coach’s Notes: These don’t need to be touch and go. Metcon (2 Rounds for reps) For Time:…
05.12.22 Bench Press (5 Sets: 2 Reps) Coach’s Notes: Build to a 2RM. Metcon Accumulate: 2:00-4:00 Side Plank each side 50 Bent over Barbell Rows 100 Single Arm DB Press…
05.07.22 Performance & Fitness Metcon (Time) For time in teams of 3: 1200m Run 120 Devil’s Press (40/30) 1200m Run 120 Ball Slams 1200m Run 120 Toes to Bar or…
05.06.22 Performance Squat Snatch + Hang Squat Snatch + OHS (1 Complex every 1:30 x 5 Sets) Coach’s Notes: The first set should be light. Build to a weight that…