July 11, 2022
07.11.22 Performance Overhead Squat (5 Sets: 1 Rep) Coach’s Notes: Build to a heavy single with good technique. Fitness Single Arm DB Overhead Walk (5 Sets: 20m each arm) Coach’s…
July 13, 2022
07.13.22 Performance & Fitness Deadlift (5 Sets: 2 Reps) Coach’s Notes: Control the weight back to the ground and reset. Not TNG. Keep the weight between 80 and 90% of…
July 9, 2022
07.09.22 Performance & Fitness “Eva Strong” (Time) 5 Rounds for time with a partner: 24 Double-unders (together) 19 Toes to Bar (split) 2 Clean and Jerks (205/135) (split) 400m Run…
July 8, 2022
07.08.22 Performance & Fitness Front Squat (5 Sets: 1 Rep) Coach’s Notes: Start at 80% of your 1RM and build. Metcon 4 Sets not for time: 16 Double KB Front…
July 5, 2022
07.05.22 Performance Overhead Squat (5 Sets: 2 Reps) Coach’s Notes: No pause in bottom. Build over the 5 sets but focus on technique and full depth before worrying what weight…
July 6, 2022
07.06.22 Performance & Fitness Metcon (5 Rounds for reps) Complete a round every 5:00 x 6 Rounds: 400m Run or 1k Echo Bike 1 Complex: 1 Deadlift+ 1 Power Clean…
July 4, 2022
07.04.22 Performance & Fitness “1776” (Time) For Time in teams of 3: Accumulate 1776 reps: Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row…
July 7, 2022
07.07.22 Performance & Fitness 1 1/4 Bench Press (5 Sets: 2 Reps) Coach’s Notes: Start light and buils to a heavier weight than 2 weeks ago. Supinated Pull Up (5…
July 2, 2022
07.02.22 Performance & Fitness Metcon (Time) With a partner: 150 Alternating DB Snatch (50/35, ADV: 70/50) 150 Burpee Box Jump Overs (24/20) *Partner A will work while the other Partner…
July 1, 2022
07.01.22 Performance & Fitness Back Squat (4 Reps every 2:00 x 3 Sets) Coach’s Notes: Keep the weight between 75-85% of your 1RM. Performance & Fitness Metcon (Time) For Time:…
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