June 30, 2022
06.30.22 Performance & Fitness Strict Press (4 Sets: 4 Reps) Coach’s Notes: Keep all 4 sets at a moderate to tough weight. Dead Hang (Time) Coach’s Notes: Max duration dead…
June 27, 2022
06.27.22 Performance Overhead Squat (5 Sets: 3 reps) Coach’s Notes: No pause in the bottom. Fitness Overhead Plate Reverse Lunge (5 Sets: 10 Reps) Performance & Fitness Metcon (AMRAP –…
June 25, 2022
06.25.22 Performance & Fitness Metcon (Time) For Time with a partner: 20 Rounds: 150m Run 10 Wall Balls (20/14 ADV: 30/20) 5 Burpee Box Jump Overs (24/20 ADV:20/24) *Alternate rounds…
June 24, 2022
06.24.22 Performance & Fitness 1 1/4 Bench Press (5 Sets: 3 Reps) Coach’s Notes: Build over the 5 sets. Alternating DB Seal Row (5 Sets: 16 Reps) Performance Metcon (Time)…
June 22, 2022
06.22.22 Performance & Fitness Metcon EMOMx30:00 Interval 1: 3 TNG Power Cleans Interval 2: 6-8 Strict Pull-ups or 1 Max Set of Bar Muscle-ups Interval 3: 20-40 Second HS/Pike Hold…
June 23, 2022
06.23.22 Performance & Fitness Front Squat (5 Sets: 2 reps) Coach’s Notes: Start at 70% and build. Metcon 4 Sets: 16 Death March Steps 8/8 Single Leg Goblet Lateral Step-ups…
June 20, 2022
06.20.22 Performance & Fitness Metcon (Time) 5 Rounds each for time: 42 Double-unders 15 Thrusters (75/55) 9 Bar Facing Burpess Rest 1:00 *Score is slowest round Coach’s Notes: Record your…
June 21, 2022
06.21.22 Performance Overhead Squat (5 Sets: 1 Rep) Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Build to a heavy but technical max. Fitness Goblet Squat…
June 18, 2022
06.18.22 Performance Metcon (Time) With a partner: Double "Randy" For Time: 150 Power Snatch (75/55) *150m Run Every 2:00 Until Completed Starting at 0:00 Coach’s Notes: Both partners will run…
June 17, 2022
06.17.22 Performance & Fitness Back Squat (5 reps Every 2:00 x 3 Sets) Coach’s Notes: Keep the weight between 70-80% of your 1RM. Metcon (2 Rounds for reps) For Time:…
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