April 9, 2022
04.09.22 Performance Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx3:00 "DT" 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Men’s Rx: 155# Women’s Rx: 105#…
April 8, 2022
04.08.22 Performance Power Snatch (3 TNG reps EMOMx6:00) Coach’s Notes: keep these between 65-75% of your 1RM. Fitness Barbell Hip Thrust (6 Reps EMOMx6:00) Coach’s Notes: Increase the weight from…
April 7, 2022
04.07.22 Performance & Fitness Metcon 5 Sets: 15 Banded Good Mornings 10 Heavy Russian KBS 3 Tall Box Jumps 2:00 Easy pace on any machine Coach’s Notes: Use a medum…
April 5, 2022
04.05.22 Performance & Fitness Back Squat (3 Sets: 8 Reps) Coach’s Notes: Keep the weight between 70-75% of your 1RM. Metcon (AMRAP – Reps) 3 Rounds: 1:00 Max Calorie Ski…
April 4, 2022
04.04.22 Performance & Fitness Alternating top-down DB Bench Press (4 Sets: 14 Reps) 500m Row (Time) Max Effort 500m Row Coach’s Notes: 4 Sets. Record your slowest round. Metcon 3…
April 6, 2022
04.06.22 Performance & Fitness Metcon (Time) For Time: 2:00 work/1:00 rest until completion: 50 Calorie Row 40 Alternating DB Snatch 30 Burpees to 6" target above reach 20 Double DB…
April 2, 2022
04.02.21 Performance & Fitness Metcon (Time) In Teams of 3: For Time: 3000m Run 300 Kettlebell Swings (53/35, ADV:70/53) 3000m Row *Partition the work into any rep scheme. Coach’s Notes:…
April 1, 2022
04.01.22 Performance 3 TNG Squat Cleans + 3 Front Squats (1 Complex every 2:00 x 3 Sets) Coach’s Notes: First set should be a moderate weight. Build to a heavy…
March 30, 2022
03.30.22 Performance & Fitness Metcon (5 Rounds for reps) Complete a round every 5:00 x 5 Rounds: 21 Wall Balls (20/14) 15 Calorie Row or Ski 9 Burpee Box Jump…
March 29, 2022
03.29.22 Performance & Fitness Metcon 4 Sets not for time: 12 Alternating Low Box Step-ups 12 Weighted GHD Hip Extensions W/ 1 sec. pause at top 1 Max Set Inverted…
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