March 28, 2022
03.28.22 Bench Press (4 Sets: 8 Reps) Coach’s Notes: Start with a light weight and build to a moderately heavy weight by the fourth set.
March 31, 2022
03.31.22 Performance & Fitness Metcon (2 Rounds for reps) AMRAPx10:00 50 Double-unders 50m Farmer’s Carry (70/53) Rest 5:00 AMRAPx10:00 20 Calorie C2 Bike 20 Alternating Step-ups (24/20) Coach’s Notes: Each…
March 26, 2022
03.26.22 Performance & Fitness Metcon (Time) For Time with a partner: 120-90-60 Wall Balls Sit-ups Calorie C2 Bike or Row Afterparty Metcon 400m Walk and talk
March 25, 2022
03.25.22 Performance “Girls on the Run” (Time) For Time: 800m Run "Isabel"- 30 Snatches 135/95 800m Run "Grace"- 30 Clean and Jerks 135/95 800m Run Fitness Metcon (Time) For Time:…
March 23, 2022
03.23.22 Performance & Fitness Metcon (3 Rounds for reps) AMRAPx5:00 15 Calorie Row 15 Push-ups Rest 2:30 AMRAPx5:00 15 Deadlifts (155/105) 15 Push-ups Rest 2:30 AMRAPx5:00 150m Run 15 Push-ups…
March 24, 2022
03.24.22 Performance & Fitness Metcon 5 Sets not for time: :45 Single Arm Farmer’s Hold each side 15 Banded Seated Rows 25m Forward Facing Sled drag :30-1:00 Wall Sit Afterparty…
March 22, 2022
03.22.22 Performance & Fitness Back Squat (3 Sets: 10 Reps) Coach’s Notes: Keep the weight between 60-65% of your 1RM. The weight shouldn’t feel too heavy. We will build up…
March 21, 2022
03.21.22 Performance & Fitness Alternating top-down DB Bench Press (3 Sets: 16 Reps) Coach’s Notes: Rest as needed before you start the run. 800m Run (Time) Max Effort 800m Run…
March 19, 2022
03.19.22 Performance & Fitness Metcon (AMRAP – Reps) In teams of 3: 2 Sets: 6:00 Max Calorie Echo Bike 6:00 Devils’ Press (50/35) 6:00 Box Jump Overs (24/20) Rest 3:00…
March 16, 2022
03.16.22 Performance & Fitness Metcon (AMRAP – Reps) 4 Rounds for reps: 1:00 C2 Bike Calories 1:00 REST 1:00 10m Shuttle Run 1:00 REST 1:00 Ski Calories 1:00 REST 1:00…
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