June 16, 2022
06.16.22 Performance & Fitness Strict Press (4 Sets: 6 Reps) Coach’s Notes: Keep the weight moderate. Ring Rows (4 Sets: Max Reps) Coach’s Notes: Record total reps. Metcon Accumulate: 100…
June 13, 2022
06.13.22 Performance Overhead Squat (5 sets: 2 reps) Coach’s Notes: 3 second pause in the bottom of each rep. Build up only if control and technique is there. Fitness Goblet…
June 11, 2022
06.11.22 Performance & Fitness Metcon (Time) For time with a partner: 150 Calorie Ski *Partner Holds Push-up plank Rest 3:00 150 Calorie C2 Bike *Partner holds a Wall Sit Rest…
June 10, 2022
06.10.22 Performance & Fitness Power Clean + Push Jerk (15:00- Build to 1RM) “Iron Man” (Time) For time: KBS 70/53# 20-16-12-8-4 Strict Pull-ups 10-8-6-4-2 *Complete a 200m Run in between…
June 9, 2022
06.09.22 Performance & Fitness Metcon (AMRAP – Reps) 5 Rounds for reps: :40 Box Jump Overs (24/20) REST :20 :40 Single Arm DB Push Press (Right Arm) REST :20 :40…
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…
Recent Posts
Archives
- August 2026
- July 2026
- June 2026
- May 2026
- April 2026
- March 2026
- February 2026
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022