May 11, 2022
05.11.22 Performance “Handshake” (Time) 10 Rounds for time: 5 Bar Facing Burpees 6 Toes-to-bar 7 Power Snatch 75/55 Fitness “Handshake” (Fitness) (Time) 10 Rounds for time: 5 Burpees 6 V-ups…
May 10, 2022
05.10.22 Performance & Fitness Back Rack Reverse Lunge (4 Sets: 10 Reps) Coach’s Notes: Alternate legs. Start light build. Handstand Push-ups (4 Sets: Max set) Coach’s Notes: Do a max…
May 9, 2022
05.09.22 Performance & Fitness Metcon (3 Rounds for reps) AMRAPx10:00 200m Run 15 Pull-ups Rest 2:00 AMRAPx10:00 200m Run 15 Push-ups Rest 2:00 AMRAPx10:00 200m Run 30 Air Squats Coach’s…
May 12, 2022
05.12.22 Bench Press (5 Sets: 2 Reps) Coach’s Notes: Build to a 2RM. Metcon Accumulate: 2:00-4:00 Side Plank each side 50 Bent over Barbell Rows 100 Single Arm DB Press…
May 7, 2022
05.07.22 Performance & Fitness Metcon (Time) For time in teams of 3: 1200m Run 120 Devil’s Press (40/30) 1200m Run 120 Ball Slams 1200m Run 120 Toes to Bar or…
May 6, 2022
05.06.22 Performance Squat Snatch + Hang Squat Snatch + OHS (1 Complex every 1:30 x 5 Sets) Coach’s Notes: The first set should be light. Build to a weight that…
May 4, 2022
05.04.22 Performance & Fitness DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor…
May 5, 2022
05.05.22 Performance & Fitness Alternating top-down DB Bench Press (4 Sets: 10 Reps) Coach’s Notes: This is the last week of this movement in the training cycle. Barbell Curl (4…
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…
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