07.01.22 Performance & Fitness Back Squat (4 Reps every 2:00 x 3 Sets) Coach’s Notes: Keep the weight between 75-85% of your 1RM. Performance & Fitness Metcon (Time) For Time:…

06.29.22 Performance & Fitness Deadlift (5 Sets: 2 Reps) Coach’s Notes: Keep the weight between 75-85% of your 1RM. Control weight back down to ground and reset from the bottom.…

06.28.22 Performance & Fitness Metcon (2 Rounds for reps) For Time: 2000m C2 Bike or Echo Bike 100 Double-unders 50 Alternating Box Step-ups (24/20) 25 Push-ups (ADV: 10 Ring Muscle-ups)…

06.30.22 Performance & Fitness Strict Press (4 Sets: 4 Reps) Coach’s Notes: Keep all 4 sets at a moderate to tough weight. Dead Hang (Time) Coach’s Notes: Max duration dead…

06.27.22 Performance Overhead Squat (5 Sets: 3 reps) Coach’s Notes: No pause in the bottom. Fitness Overhead Plate Reverse Lunge (5 Sets: 10 Reps) Performance & Fitness Metcon (AMRAP –…

06.25.22 Performance & Fitness Metcon (Time) For Time with a partner: 20 Rounds: 150m Run 10 Wall Balls (20/14 ADV: 30/20) 5 Burpee Box Jump Overs (24/20 ADV:20/24) *Alternate rounds…

06.24.22 Performance & Fitness 1 1/4 Bench Press (5 Sets: 3 Reps) Coach’s Notes: Build over the 5 sets. Alternating DB Seal Row (5 Sets: 16 Reps) Performance Metcon (Time)…

06.22.22 Performance & Fitness Metcon EMOMx30:00 Interval 1: 3 TNG Power Cleans Interval 2: 6-8 Strict Pull-ups or 1 Max Set of Bar Muscle-ups Interval 3: 20-40 Second HS/Pike Hold…

06.23.22 Performance & Fitness Front Squat (5 Sets: 2 reps) Coach’s Notes: Start at 70% and build. Metcon 4 Sets: 16 Death March Steps 8/8 Single Leg Goblet Lateral Step-ups…

06.20.22 Performance & Fitness Metcon (Time) 5 Rounds each for time: 42 Double-unders 15 Thrusters (75/55) 9 Bar Facing Burpess Rest 1:00 *Score is slowest round Coach’s Notes: Record your…