April 26, 2022
04.26.22 Performance & Fitness Back Rack Reverse Lunge (4 Sets: 12 reps) Coach’s Notes: Make sure to alternate legs each rep. Control the back knee the ground. Start at a…
April 27, 2022
04.27.22 Performance & Fitness “The Underdog” (Time) 10 Rounds for time: 30 Double-unders (scale: 60 singles) 5 Power Snatch 95/65 Core Work Metcon Accumulate in the least amount of sets:…
April 28, 2022
04.28.22 Performance & Fitness Bench Press (5 Sets: 4 Reps) Coach’s Notes: Build to a heavy set of 4. Metcon 4 Sets not for time: 1:00 Farmer’s Hold 25 Banded…
April 25, 2022
04.25.22 Performance & Fitness “Half Murph” (Time) For Time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run *The workout will start and end with the run. Partition…
April 23, 2022
04.23.22 Performance & Fitness Metcon (AMRAP – Reps) With a Partner: 2 Rounds for max reps: 4:00 Burpee Box Jump Overs (24/20) 4:00 Calorie Echo Bike 4:00 Single Arm DB…
April 22, 2022
04.22.22 Performance Power Snatch (3 Reps TNG EMOMx6:00) Coach’s Notes: 70-80% of your 1RM or slightly heavier than last time. Fitness Barbell Hip Thrust (6 Reps EMOMx6:00) Coach’s Notes: Heavier…
April 21, 2022
04.21.22 Performance & Fitness Metcon Accumulate: 200m Reverse Sled Drag 100 Banded Seated Rows 50 GHD Hip Extensions (weighted) 25 Strict Dips (ADV: Strict Ring Dips) Coach’s Notes: Accumulate the…
April 18, 2022
04.18.22 Performance & Fitness Alternating top-down DB Bench Press (4 Sets: 12 reps) Coach’s Notes: Build in weight. Metcon (Time) 4 Sets: 2000m/1600m C2 Bike Coach’s Notes: Record your slowest…
April 19, 2022
04.19.22 Performance & Fitness Back Squat (5 Sets: 5 Reps) Coach’s Notes: start at 70% of your 1RM and build to a challenging weight for the day. Metcon (AMRAP –…
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