August 27, 2022
08.27.22 Performance Metcon (Time) For time with a partner: 800m Run 60 Power Cleans (135/95) 800m Run 40 Power Cleans (185/115) 800m Run 20 Power Cleans (205/125) Coach’s Notes: The…
August 26, 2022
08.26.22 Performance & Fitness Metcon (3 Rounds for reps) AMRAPx10:00 500m/400m Row 25 Pull-ups Rest 2:00 AMRAPx10:00 1000m/800m C2 Bike 50 Air Squats Rest 2:00 AMRAPx10:00 500m/400m Ski 25 Push-ups…
August 25, 2022
08.25.22 Performance & Fitness Metcon (3 Rounds for reps) AMRAPx10:00 500m/400m Row 25 Pull-ups Rest 2:00 AMRAPx10:00 1000m/800m C2 Bike 50 Air Squats Rest 2:00 AMRAPx10:00 500m/400m Ski 25 Push-ups…
August 23, 2022
08.23.22 Performance & Fitness Front Squat (12:00- Build to 1 Rep @ 90% of 1RM) Coach’s Notes: Takes as many sets as needed in the 12 minutes to get to…
August 24, 2022
08.24.22 Performance Hang Squat Snatch (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Work on moving the bar quick with good technique. Build up to a challenging but smooth…
August 22, 2022
08.22.22 Performance & Fitness Metcon (5 Rounds for reps) Complete a round every 5:00 x 5 Rounds: 12 Box Jump Overs (24/20) 24 Double-unders 6 Hang Power Cleans (155/105) 24…
August 20, 2022
08.20.22 Performance & Fitness Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx30:00 90 Shuttle Runs (25′ out and back) 90 Kettlebell Swings (70/53) 90 Shuttle Runs (25′…
August 17, 2022
08.17.22 Performance & Fitness Push Jerk (5,5,3,3,3) Coach’s Notes: Take 1:30-2:00 rest between sets. Start light and build over the 5 sets. Focus on strong dip and drive with the…
August 19, 2022
08.19.22 Performance & Fitness Bench Press (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Start at 70% and build up. Metcon (6 Rounds for reps) Complete a round every…
August 18, 2022
08.18.22 Back Squat (5 Sets: 3 Reps (Paused)) Coach’s Notes: Each rep will have a 3 second pause in the bottom position. Start around 60% or a light weight and…
Recent Posts
Archives
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022