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:…
May 26, 2022
05.26.22 Performance & Fitness Metcon (6 Rounds for reps) Complete a round every 5:00 x 6 Rounds: Row 250m/200m Row or 500m/400m C2 Bike 10 Toes to Bar or V-ups…
May 28, 2022
05.28.22 Performance & Fitness Metcon (Time) For Time in teams of 3: 3000m Run 150 Burpee Box Jump Overs (24/20) 3000m Ski Coach’s Notes: 1 person works at a time.…
May 25, 2022
05.25.22 Performance & Fitness Metcon (Time) 2 Rounds for Time: 200m Farmer’s Carry (70/53) 100 Double-unders 50 Alternating Box Step-ups (24/40) 25 Double DB Push Press (50/35) Afterparty Metcon 3…
May 24, 2022
05.24.22 Performance & Fitness Back Rack Reverse Lunge (4 Sets: 8 Reps) Coach’s Notes: Build to a heavier weight than 2 weeks ago. Wall Walks (4 Sets: 1:00 Max Reps)…
May 23, 2022
05.23.22 Performance Metcon (Time) 3 Rounds for time: 800m Run 5 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 2:00 Coach’s Notes: Last Murph prep workout. Record total time…
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