September 9, 2022
09.09.22 Performance & Fitness “El” (AMRAP – Rounds and Reps) AMRAPx11:00 11 Hang Power Snatch (95/65) 11 Burpee Box Jump Overs (24/20) 11 Pull-ups Metcon 3 Sets not for time:…
September 10, 2022
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…
September 5, 2022
09.05.22 Performance & Fitness “The Thirteen” (Time) 13 Rounds for Time: 26 Calorie Row, Ski or Bike 8 Strict Pull-ups 21 Shoulder to Overhead (95/65) *This workout is in honor…
September 7, 2022
09.07.22 Performance Front Squat (12:00- Build to 1 rep at 90-95%) Coach’s Notes: Do not build to a max. You will get that chance next week. If you have done…
September 3, 2022
09.03.22 Performance & Fitness Metcon (Time) For Time with a partner: 100 Alternating DB Snatch (50/35, ADV:70/50) 80 Single DB Box Step-ups (24/20) 60 Shuttle Runs 40 Wall Walks *Partition…
September 2, 2022
09.02.22 Performance Power Snatch (3 TNG reps EMOMx5:00) Coach’s Notes: Keep the weight between 70-80% of your 1RM. Fitness Kettlebell Swing (10 Reps EMOMx5:00) Performance Metcon (5 Rounds for reps)…
August 31, 2022
08.31.22 Performance Front Squat (12:00- Build to 1 rep @ 90-92%) Coach’s Notes: If you did the Front Squats last week then build to 92%. If you were not then…
August 30, 2022
08.30.22 Performance “The Upside Down” (Performance) (Time) For Time: 50 Double-unders 11 HSPU 11 Power Cleans (135/95) 50 Double-unders 9 HSPU 9 Power Cleans (155/105) 50 Double-unders 7 HSPU 7…
September 1, 2022
09.01.22 Performance & Fitness Metcon 5 Sets not for time: 3:00 on any machine at moderate pace 10 Alternating DB Hammer Curls directly into 20 banded Bicep Curls 10 DB…
August 29, 2022
08.29.22 Performance & Fitness “Hellfire Club” (Time) For Time: 30/25 Calorie Echo Bike 30/25 Calorie Ski 30/25 Calorie Row *Must be done in this order Coach’s Notes: Retest! If you’ve…
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