03.09.22 Performance Squat Clean (1 rep every 1:15 x 6 Sets) Coach’s Notes: First set should start around 70% of your 1RM. Build to a challenging weight for the day…
03.08.22 Metcon Accumulate: 20-50 Supinated Grip Pull-ups 50-75 Banded Good Mornings 2:00-4:00 Side Plank each side 2000m of Running Coach’s Notes: This is not for time. Break up the work…
03.07.22 Performance & Fitness Strict Press (5 Sets: 2 Reps) Coach’s Notes: Build to a heavy set of 2 by the last set. As always, make sure the focus is…
03.05.22 Performance & Fitness Metcon (Time) In teams of 3: For Time: 10,000m Row *Every 3:00 all 3 people will perform 1 round of "Cindy" Coach’s Notes: The workout will…
03.01.22 Performance & Fitness Metcon 5 Sets not for time: 50m Single Arm Farmer’s Carry each arm 15 Seated Banded Rows 25m Reverse sled drag 400m Run @moderate pace Coach’s…
03.03.22 Performance & Fitness Metcon (3 Rounds for reps) For Time: 21-15-9 Echo Bike Calories *200m Run after each set Rest 3:00 21-15-9 Burpees to 6" target *200m Run after…
02.28.22 Strict Press (5 Sets: 3 Reps) Coach’s Notes: The goal is to finish 5 pounds heavier than last week. Metcon (2 Rounds for reps) AMRAPx6:00 27 Double-unders 9 Chest…
02.26.22 Performance & Fitness Metcon (Time) In teams of 3: 3 Rounds for time: 120 Wall Balls (20/14) 120 Sit-ups 120 Calorie C2 Bike Coach’s Notes: 1 person works at…