Tuesday, January 30th 2023
WARM UP Coach Led Warm Up and Metcon Set Up METCON For Time: 50 Wall balls (20/14) 30 DB Snatch @ 70/50# 50 Wall balls right into 4:00 rest – must complete 35/30 cal row 6x 8 Hang Squat Clean @ 115/85 8 TTB 4:00 rest – must complete 35/30 cal row 30min CAP
Monday, January 30th 2023
WARM UP Coach Led Warm Up and Squat Prep STRENGTH E2M x 3 3 Front Squat :03 descent @ 65-77% E2M x 3 2 Front Squat – Build to a Heavy Double GET FIT 8 sets – alternating / 4x of each AMRAP – 2 10 BBJO @ 24/20″ 8 DB Thruster @ 50/35s Max […]
Saturday, January 29th 2022
Coach Led Warm up Rowing Technique Emphasis PARTNER WOD With Partner in 30 Minutes: Max Distance Row (trade off however)
Thursday, January 26th 2022
WARM UP 2 Minute Machine (@:30-1:00-1:30 perform 5 Second Sprint) then Coach Led Banded Hamstring Stretching and Mobility 1 Set -15 Banded Good Mornings -10 Push-Ups -10 V-Ups :30 Hard Machine SWEAT DAY!! Every 2 Minutes x 5 Sets 1:40 Max Cal Machine (hard sustainable effort, only :20 rest) right into Every 4 Minutes x […]
Friday, January 27th 2023
WARM UP “The Warm Up” into 2x :20 Hollow Hold 10 SL V-ups then, 2 Sets 8 Spanish Squats 10/10 Banded Hip Distractions (external and internal) 10 Walking Lunges Build to Starting Weight STRENGTH E2M x 4 4/4 Back Rack Reverse Lunges *go heavier than last weeks sets of 6 METCON For Time AMRAP 6:00 […]