July 20, 2022
07.20.22 Performance & Fitness Metcon (Weight) 3 Sets not for time: 8/8 Double KB Front Rack Bulgarian Split Squat 30-60 Second Wall Sit 2:00 Active Recovery on any machine “Hellfire…
July 21, 2022
07.21.22 Performance & Fitness Metcon (AMRAP – Rounds and Reps) 2 Sets: AMRAPx10:00 100m Single Arm Farmer’s Carry (50m/arm) 50 Air Squats 25 Russian KBS Rest 5:00 *Start from where…
July 19, 2022
07.19.22 Performance “The Upside Down” (Performance) (Time) For Time: 50 Double-unders 11 HSPU 11 Power Cleans (135/95) 50 Double-unders 9 HSPU 9 Power Cleans (155/105) 50 Double-unders 7 HSPU 7…
July 18, 2022
07.18.22 Performance Squat Snatch (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Keep the weight between 70-75% of your 1RM. These are not TNG reps. Fitness DB Push Press…
July 16, 2022
07.16.22 Performance & Fitness Metcon (Time) In teams of 3: 1500m Run 150 Pull-ups or Ring Rows 1500m Run 150 Pull-ups or Ring Rows 1500m Run Coach’s Notes: 1 person…
July 15, 2022
07.15.22 Performance & Fitness Back Squat (3 Reps every 2:00 x 3 Sets) Coach’s Notes: Keep the weight between 80-90% of 1RM. Metcon (Time) Every 4:00 until 100 reps completed…
July 14, 2022
07.14.22 Performance & Fitness Strict Press (4 Sets: 2 Reps) Coach’s Notes: all 4 sets should be at a tough weight. Metcon (Weight) 4 Sets: 16 Alternating DB Hammer Curls…
July 12, 2022
07.12.22 Performance & Fitness Metcon (Time) For Time: 150 Double-unders 30 Hang Power Cleans (95/65) Rest 5:00 2 Rounds: 75 Double-unders 15 Hang Power Cleans (115/80) Rest 5:00 3 Rounds:…
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…
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