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:…
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…
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.…
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…
05.21.22 Performance & Fitness Metcon (2 Rounds for reps) With a partner: AMRAPx15:00 12/9 Calorie Ski 9 Toes to Bar Rest 3:00 AMRAPx15:00 12/9 Calorie C2 Bike 9 Box Jump…
05.20.22 Performance Squat Snatch + Hang Squat Snatch + OHS (1 Complex every 1:30 x 5 sets) Coach’s Notes: Heavier than 2 weeks ago. Leave some in the tank. We…