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 –…
04.16.22 Performance & Fitness “Concept 2 Civil War” (Time) Half of class vs. Half of class For Time: 10,000m Row 10,000m Ski 20,000m Bike Metcon 400m Walk and Talk
04.15.22 Performance 2 TNG Squat Cleans + 2 Front Squats (1 Complex every 2:00 x 4 Sets) Coach’s Notes: Build to a heavier weigh than 2 weeks ago. Fitness Front…
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…
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…
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#…
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…
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…