June 14, 2022
06.14.22 Performance & Fitness Metcon EMOMx24:00 Interval 1: 5 Hang Power Cleans Interval 2: 2-5 Wall Walks Interval 3: 30-60 Double or Single-unders Interval 4: REST Coach’s Notes: Start light…
June 15, 2022
06.15.22 Performance & Fitness Deadlift (5 Sets: 3 Reps) Coach’s Notes: Control each rep to ground. Reset at the bottom. Not TNG reps. Build to a weight slightly heavier than…
June 16, 2022
06.16.22 Performance & Fitness Strict Press (4 Sets: 6 Reps) Coach’s Notes: Keep the weight moderate. Ring Rows (4 Sets: Max Reps) Coach’s Notes: Record total reps. Metcon Accumulate: 100…
June 13, 2022
06.13.22 Performance Overhead Squat (5 sets: 2 reps) Coach’s Notes: 3 second pause in the bottom of each rep. Build up only if control and technique is there. Fitness Goblet…
June 11, 2022
06.11.22 Performance & Fitness Metcon (Time) For time with a partner: 150 Calorie Ski *Partner Holds Push-up plank Rest 3:00 150 Calorie C2 Bike *Partner holds a Wall Sit Rest…
June 10, 2022
06.10.22 Performance & Fitness Power Clean + Push Jerk (15:00- Build to 1RM) “Iron Man” (Time) For time: KBS 70/53# 20-16-12-8-4 Strict Pull-ups 10-8-6-4-2 *Complete a 200m Run in between…
June 9, 2022
06.09.22 Performance & Fitness Metcon (AMRAP – Reps) 5 Rounds for reps: :40 Box Jump Overs (24/20) REST :20 :40 Single Arm DB Push Press (Right Arm) REST :20 :40…
June 6, 2022
06.06.22 Performance Overhead Squat (5 Sets: 3 Reps) Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Focus on being in a good position. Fitness Goblet Squat…
June 7, 2022
06.07.22 Performance & Fitness “Just Keep Swimming” (3 Rounds for reps) For time: 2000m/1500m Row Rest 3:00 4000m/3000m C2 Bike Rest 3:00 2000m/1500m Ski *The workout can be done in…
June 8, 2022
06.08.22 Performance & Fitness Front Squat (5 Sets: 3 Reps) Coach’s Notes: Start at 65% of your 1RM and build. Metcon 4 Sets not for time: 6 DB Bulgarian Split…
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