May 3, 2022
05.03.22 Performance & Fitness Back Squat (5 Sets: 3 Reps) Coach’s Notes: Start at 75% of your 1RM and build to a heavy weight by the last set. Metcon (6…
May 2, 2022
05.02.22 Performance Metcon (Time) 5 Rounds for time: 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats 200m Run Rest 1:30 Coach’s Notes: Record total time including rest. Take the…
April 30, 2022
04.30.22 Performance & Fitness Metcon (2 Rounds for reps) 2 Sets with a partner: AMRAPx15:00 Buy-in: 2000m C2 Bike/1000m Row AMRAP in remaining time: 10 Alternating DB Snatch (ADV:60/45) 10…
April 29, 2022
04.29.22 Performance Squat Clean + Front Squat (1 Rep every 1:30 x 6 Sets) Coach’s Notes: Build to a heavy weight by the last set. Fitness Front Squat (4 Reps…
April 26, 2022
04.26.22 Performance & Fitness Back Rack Reverse Lunge (4 Sets: 12 reps) Coach’s Notes: Make sure to alternate legs each rep. Control the back knee the ground. Start at a…
April 27, 2022
04.27.22 Performance & Fitness “The Underdog” (Time) 10 Rounds for time: 30 Double-unders (scale: 60 singles) 5 Power Snatch 95/65 Core Work Metcon Accumulate in the least amount of sets:…
April 28, 2022
04.28.22 Performance & Fitness Bench Press (5 Sets: 4 Reps) Coach’s Notes: Build to a heavy set of 4. Metcon 4 Sets not for time: 1:00 Farmer’s Hold 25 Banded…
April 25, 2022
04.25.22 Performance & Fitness “Half Murph” (Time) For Time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run *The workout will start and end with the run. Partition…
April 23, 2022
04.23.22 Performance & Fitness Metcon (AMRAP – Reps) With a Partner: 2 Rounds for max reps: 4:00 Burpee Box Jump Overs (24/20) 4:00 Calorie Echo Bike 4:00 Single Arm DB…
April 22, 2022
04.22.22 Performance Power Snatch (3 Reps TNG EMOMx6:00) Coach’s Notes: 70-80% of your 1RM or slightly heavier than last time. Fitness Barbell Hip Thrust (6 Reps EMOMx6:00) Coach’s Notes: Heavier…
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