September 17, 2022
09.17.22 Performance & Fitness Metcon (Time) 2 Rounds for time with a partner: 200 Air Squats 100 Burpees (ADV: 20/14# Vest) *One partner works while another completes a 400m run.…
September 13, 2022
09.13.22 Performance & Fitness Metcon (AMRAP – Reps) In a 15:00 window: Buy-in: 1 Mile run or 4000m C2 Bike Max Reps in the remaining time: Strict Pull-ups or Ring…
September 14, 2022
09.14.22 Performance Front Squat (15:00- Build to 1RM) Coach’s Notes: Build to a heavy weight for 1 rep in 15:00. Fitness Goblet Squat (4 Sets: 8 Reps) Coach’s Notes: Pause…
September 15, 2022
09.15.22 Performance & Fitness Metcon 3 Sets not for time: 20m Reverse Sled Drag (Heavy but UB) 20-45 Second Single Leg Wall Sit each leg 2:00 C2 Bike @80 RPM…
September 12, 2022
09.12.22 Performance 3 Power Snatch + 3 Overhead Squat (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Start with a moderate weight and build only if technique is there.…
September 8, 2022
09.08.22 Performance & Fitness Metcon (6 Rounds for reps) Complete a round every 5:00 x 6 rounds: 500m Row/500m Ski/ 1000m C2 Bike *Change machines each round Coach’s Notes: 2…
September 6, 2022
09.06.22 Performance & Fitness Metcon EMOMx20:00 Interval 1: 5 Deadlifts @70-80% Interval 2: 10 Single DB Box Step-ups (DB Side loaded) Interval 3: 20-45 Second Ring Plank Interval 4: 3…
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…
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