June 6, 2022
06.06.22 Performance Overhead Squat (5 Sets: 3 Reps) Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Focus on being in a good position. Fitness Goblet Squat…
June 7, 2022
06.07.22 Performance & Fitness “Just Keep Swimming” (3 Rounds for reps) For time: 2000m/1500m Row Rest 3:00 4000m/3000m C2 Bike Rest 3:00 2000m/1500m Ski *The workout can be done in…
June 8, 2022
06.08.22 Performance & Fitness Front Squat (5 Sets: 3 Reps) Coach’s Notes: Start at 65% of your 1RM and build. Metcon 4 Sets not for time: 6 DB Bulgarian Split…
June 4, 2022
06.04.22 Performance & Fitness Metcon (Time) For time with a partner: 90 Calorie Row 90 Wall Balls 90 Calorie Ski 90 Wall Balls 90 Calorie C2 Bike Coach’s Notes: 1…
May 30, 2022
05.30.22 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of…
June 2, 2022
06.02.22 Performance & Fitness Metcon EMOMx20:00 Interval 1: 8 Double DB Strict Press Interval 2: 20 Banded Seated Rows Interval 3: 50m Suitcase Carry (25m/side) Interval 4: 45 Seconds on…
June 1, 2022
06.01.22 Performance & Fitness Deadlift (5 Sets: 3 Reps) Coach’s Notes: Take these Deadlifts from a dead stop. No touch and go reps. Complete a rep, then set the bar…
May 31, 2022
05.31.22 Performance & Fitness Metcon 4 Sets not for time: 10-15 GHD Hip Extensions 10-20 Alternating Singe leg V-ups 20m Single Arm DB Overhead Carry each side 2:00 Row or…
June 3, 2022
06.03.22 Performance Squat Snatch + Hang Squat Snatch + OHS (15:00- Build to a max complex) Coach’s Notes: Take as many or as little atempts as needed during the 15:00.…
May 27, 2022
05.27.22 Performance & Fitness Power Clean + Push Jerk (5 Sets: 2 reps) Coach’s Notes: Build in weight. Does not need to be touch and go. Metcon EMOMx12:00 Interval 1:…
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