August 10, 2022
08.10.22 Performance & Fitness “Graceful Karen” (Time) 3 Rounds for time: 10 Clean and Jerks 135/95 50 Wall Balls 20/14 Core Work Metcon Accumulate: 2:00-4:00 Side Plank each side
August 9, 2022
08.09.22 Performance & Fitness Metcon (6 Rounds for reps) Complete a round every 5:00 x 6 Rounds: 10 Burpees 20/15 Calorie Echo Bike/Row/Ski *Change machines each round Coach’s Notes: Each…
August 8, 2022
08.08.22 Performance Squat Snatch (12:00- Build to heavy single) Coach’s Notes: Take as many sets as needed in the 12:00 to work up to a challenging weight. If you’re feeling…
August 11, 2022
08.11.22 Performance & Fitness Metcon Accumulate: 300m Double KB Front Rack Carry 3:00 Sandbag bear hug or Sorenson Hold 15:00 on any machine at a moderate pace Coach’s Notes: You…
August 6, 2022
08.06.22 Performance & Fitness Metcon (Time) 20 Rounds for time with a partner: 1 Wall Walk (ADV: 3 Wall Walks) 10 Alternating DB Snatch (50/35, ADV: 70/50) 150m Run *Alternate…
August 5, 2022
08.05.22 Performance & Fitness Bench Press (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Start at 65% of your 1RM and build to a heavy set of 3. Metcon…
August 3, 2022
08.03.22 Performance & Fitness Metcon (3 Rounds for reps) Complete a round every 10:00 x 3 Rounds 100/80 Calorie C2 Bike @ Damper 10/8 or 100 Alternating Box Step-ups (24/20)…
August 2, 2022
08.02.22 Performance & Fitness Metcon (3 Rounds for reps) 3 Sets: AMRAPx5:00 500m Row or 1k Echo Bike 50 Double-unders 10 Handstand Push-ups or 20 Hand Release push-ups (ADV: Strict…
August 1, 2022
08.01.22 Performance Squat Snatch (1 rep every 1:30 x 5 Sets) Coach’s Notes: Keep the weight between 80-90% of 1RM for all 5 sets. This isn’t a max out session…
August 4, 2022
08.04.22 Performance & Fitness Push Jerk (3 reps every 1:30 x 5 Sets) Coach’s Notes: Build up to a moderate weight. Don’t build to a max. Save room in the…
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