April 12, 2022
04.12.22 Performance & Fitness Metcon 4 Sets not for time: 10m DB Walking Lunge 15 Double KB Sumo Deadlift 20 Alternating DB Hammer Curls Ski 500m/ Echo Bike 1000m (Alternate…
April 13, 2022
04.13.22 Performance Metcon (4 Rounds for reps) 4 Sets: AMRAPx5:00 12 Toes to Bar 9 Bar Facing Burpees 6 Squat Snatch (135/95) Max Calorie Echo Bike in remaining time Rest…
April 11, 2022
04.11.22 Performance & Fitness Bench Press (4 Sets: 6 Reps) Coach’s Notes: Build to a heavier weight than 2 weeks ago. Metcon (AMRAP – Rounds and Reps) AMRAPx15:00 15 Calories…
April 14, 2022
04.14.22 Performance & Fitness “Certus Sprint Tri” (Time) For Time: 500m Row 1000m C2Bike 400m Run Metcon 1 mile run at moderate effort Coach’s Notes: This is a part of…
April 9, 2022
04.09.22 Performance Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx3:00 "DT" 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Men’s Rx: 155# Women’s Rx: 105#…
April 8, 2022
04.08.22 Performance Power Snatch (3 TNG reps EMOMx6:00) Coach’s Notes: keep these between 65-75% of your 1RM. Fitness Barbell Hip Thrust (6 Reps EMOMx6:00) Coach’s Notes: Increase the weight from…
April 7, 2022
04.07.22 Performance & Fitness Metcon 5 Sets: 15 Banded Good Mornings 10 Heavy Russian KBS 3 Tall Box Jumps 2:00 Easy pace on any machine Coach’s Notes: Use a medum…
April 5, 2022
04.05.22 Performance & Fitness Back Squat (3 Sets: 8 Reps) Coach’s Notes: Keep the weight between 70-75% of your 1RM. Metcon (AMRAP – Reps) 3 Rounds: 1:00 Max Calorie Ski…
April 4, 2022
04.04.22 Performance & Fitness Alternating top-down DB Bench Press (4 Sets: 14 Reps) 500m Row (Time) Max Effort 500m Row Coach’s Notes: 4 Sets. Record your slowest round. Metcon 3…
April 6, 2022
04.06.22 Performance & Fitness Metcon (Time) For Time: 2:00 work/1:00 rest until completion: 50 Calorie Row 40 Alternating DB Snatch 30 Burpees to 6" target above reach 20 Double DB…
Recent Posts
Archives
- September 2026
- 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