August 16, 2022
08.16.22 Performance & Fitness Metcon (AMRAP – Reps) AMRAPx25:00 80 Wall Balls (20/14) 60 Single Arm DB Hang Clean and Jerk (50/35, Switch arms every 5 reps) 40 Toes to…
August 15, 2022
08.15.22 Performance & Fitness Hang Power Clean (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Start at 70% of your 1RM and build to 80-85%. Work on speed and…
August 13, 2022
08.13.22 Performance & Fitness Metcon (Time) For time in teams of 3: 150m C2 Bike (Damper 10/8) 300 Air Squats 150m Ski (Damper 10/8) 300 Hand Release Push-ups Coach’s Notes:…
August 12, 2022
08.12.22 Performance & Fitness Back Squat (15:00- Build to Heavy Single) Coach’s Notes: Same ide as Monday. Build to a tough weight. If you’re feeling it then push for a…
August 10, 2022
08.10.22 Performance & Fitness “Graceful Karen” (Time) 3 Rounds for time: 10 Clean and Jerks 135/95 50 Wall Balls 20/14 Core Work Metcon Accumulate: 2:00-4:00 Side Plank each side
August 9, 2022
08.09.22 Performance & Fitness Metcon (6 Rounds for reps) Complete a round every 5:00 x 6 Rounds: 10 Burpees 20/15 Calorie Echo Bike/Row/Ski *Change machines each round Coach’s Notes: Each…
August 8, 2022
08.08.22 Performance Squat Snatch (12:00- Build to heavy single) Coach’s Notes: Take as many sets as needed in the 12:00 to work up to a challenging weight. If you’re feeling…
August 11, 2022
08.11.22 Performance & Fitness Metcon Accumulate: 300m Double KB Front Rack Carry 3:00 Sandbag bear hug or Sorenson Hold 15:00 on any machine at a moderate pace Coach’s Notes: You…
August 6, 2022
08.06.22 Performance & Fitness Metcon (Time) 20 Rounds for time with a partner: 1 Wall Walk (ADV: 3 Wall Walks) 10 Alternating DB Snatch (50/35, ADV: 70/50) 150m Run *Alternate…
August 5, 2022
08.05.22 Performance & Fitness Bench Press (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Start at 65% of your 1RM and build to a heavy set of 3. Metcon…
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