July 5, 2022
07.05.22 Performance Overhead Squat (5 Sets: 2 Reps) Coach’s Notes: No pause in bottom. Build over the 5 sets but focus on technique and full depth before worrying what weight…
July 6, 2022
07.06.22 Performance & Fitness Metcon (5 Rounds for reps) Complete a round every 5:00 x 6 Rounds: 400m Run or 1k Echo Bike 1 Complex: 1 Deadlift+ 1 Power Clean…
July 4, 2022
07.04.22 Performance & Fitness “1776” (Time) For Time in teams of 3: Accumulate 1776 reps: Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row…
July 7, 2022
07.07.22 Performance & Fitness 1 1/4 Bench Press (5 Sets: 2 Reps) Coach’s Notes: Start light and buils to a heavier weight than 2 weeks ago. Supinated Pull Up (5…
July 2, 2022
07.02.22 Performance & Fitness Metcon (Time) With a partner: 150 Alternating DB Snatch (50/35, ADV: 70/50) 150 Burpee Box Jump Overs (24/20) *Partner A will work while the other Partner…
July 1, 2022
07.01.22 Performance & Fitness Back Squat (4 Reps every 2:00 x 3 Sets) Coach’s Notes: Keep the weight between 75-85% of your 1RM. Performance & Fitness Metcon (Time) For Time:…
June 29, 2022
06.29.22 Performance & Fitness Deadlift (5 Sets: 2 Reps) Coach’s Notes: Keep the weight between 75-85% of your 1RM. Control weight back down to ground and reset from the bottom.…
June 28, 2022
06.28.22 Performance & Fitness Metcon (2 Rounds for reps) For Time: 2000m C2 Bike or Echo Bike 100 Double-unders 50 Alternating Box Step-ups (24/20) 25 Push-ups (ADV: 10 Ring Muscle-ups)…
June 30, 2022
06.30.22 Performance & Fitness Strict Press (4 Sets: 4 Reps) Coach’s Notes: Keep all 4 sets at a moderate to tough weight. Dead Hang (Time) Coach’s Notes: Max duration dead…
June 27, 2022
06.27.22 Performance Overhead Squat (5 Sets: 3 reps) Coach’s Notes: No pause in the bottom. Fitness Overhead Plate Reverse Lunge (5 Sets: 10 Reps) Performance & Fitness Metcon (AMRAP –…
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