August 3, 2022
08.03.22 Performance & Fitness Metcon (3 Rounds for reps) Complete a round every 10:00 x 3 Rounds 100/80 Calorie C2 Bike @ Damper 10/8 or 100 Alternating Box Step-ups (24/20)…
August 2, 2022
08.02.22 Performance & Fitness Metcon (3 Rounds for reps) 3 Sets: AMRAPx5:00 500m Row or 1k Echo Bike 50 Double-unders 10 Handstand Push-ups or 20 Hand Release push-ups (ADV: Strict…
August 1, 2022
08.01.22 Performance Squat Snatch (1 rep every 1:30 x 5 Sets) Coach’s Notes: Keep the weight between 80-90% of 1RM for all 5 sets. This isn’t a max out session…
August 4, 2022
08.04.22 Performance & Fitness Push Jerk (3 reps every 1:30 x 5 Sets) Coach’s Notes: Build up to a moderate weight. Don’t build to a max. Save room in the…
July 30, 2022
07.30.22 Performance & Fitness Metcon (Time) For Time with a partner: 120 Deadlifts 90 Hang Power Cleans 60 Shoulder to Overhead Men’s Rx: 155# Women’s Rx: 105# *1 partner works…
July 29, 2022
07.29.22 Performance & Fitness Back Squat (2 Reps every 2:00 x 3 Sets) Coach’s Notes: 85-95% of 1RM. Metcon (AMRAP – Reps) 3 Sets: 1:00 Farmer’s Hold (Heavy) :30 AMRAP…
July 27, 2022
07.27.22 Performance & Fitness Deadlift (15:00- Build to Heavy Single) Coach’s Notes: Testing to see how we have improved over the past cycle. BE SMART when deciding weight increases. If…
July 25, 2022
07.25.22 Performance Squat Snatch (2 Reps every 1:30 x 5 Sets) Coach’s Notes: 75-80% or 5 to 10 pounds heavier than last week. Fitness DB Push Press (8 Reps every…
July 28, 2022
07.28.22 Performance & Fitness Metcon (Checkmark) 5 Sets not for time: 12 Alternating Double DB Strict Press 40m Single Arm Forward Facing Sled Drag (20m/arm) 10-15 GHD Sit-ups or V-ups…
July 26, 2022
07.26.22 Performance & Fitness Metcon (4 Rounds for reps) Complete a round every 5:00 x 4 Rounds: 30 Double-unders 6 Handstand Push-ups or 12 Hand Release Push-ups (ADV: 3" Deficit)…
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