April 21, 2022
04.21.22 Performance & Fitness Metcon Accumulate: 200m Reverse Sled Drag 100 Banded Seated Rows 50 GHD Hip Extensions (weighted) 25 Strict Dips (ADV: Strict Ring Dips) Coach’s Notes: Accumulate the…
April 18, 2022
04.18.22 Performance & Fitness Alternating top-down DB Bench Press (4 Sets: 12 reps) Coach’s Notes: Build in weight. Metcon (Time) 4 Sets: 2000m/1600m C2 Bike Coach’s Notes: Record your slowest…
April 19, 2022
04.19.22 Performance & Fitness Back Squat (5 Sets: 5 Reps) Coach’s Notes: start at 70% of your 1RM and build to a challenging weight for the day. Metcon (AMRAP –…
April 16, 2022
04.16.22 Performance & Fitness “Concept 2 Civil War” (Time) Half of class vs. Half of class For Time: 10,000m Row 10,000m Ski 20,000m Bike Metcon 400m Walk and Talk
April 15, 2022
04.15.22 Performance 2 TNG Squat Cleans + 2 Front Squats (1 Complex every 2:00 x 4 Sets) Coach’s Notes: Build to a heavier weigh than 2 weeks ago. Fitness Front…
April 12, 2022
04.12.22 Performance & Fitness Metcon 4 Sets not for time: 10m DB Walking Lunge 15 Double KB Sumo Deadlift 20 Alternating DB Hammer Curls Ski 500m/ Echo Bike 1000m (Alternate…
April 13, 2022
04.13.22 Performance Metcon (4 Rounds for reps) 4 Sets: AMRAPx5:00 12 Toes to Bar 9 Bar Facing Burpees 6 Squat Snatch (135/95) Max Calorie Echo Bike in remaining time Rest…
April 11, 2022
04.11.22 Performance & Fitness Bench Press (4 Sets: 6 Reps) Coach’s Notes: Build to a heavier weight than 2 weeks ago. Metcon (AMRAP – Rounds and Reps) AMRAPx15:00 15 Calories…
April 14, 2022
04.14.22 Performance & Fitness “Certus Sprint Tri” (Time) For Time: 500m Row 1000m C2Bike 400m Run Metcon 1 mile run at moderate effort Coach’s Notes: This is a part of…
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