• Warm Up

coaches choice warm up

  • Strength

5 x 3 5/20/2022 -Strength

Press
5x5  @ 55%

  • Metcon

5/20/2022 - Metcon

Every 3:00 x 5 sets
8 power clean and jerks @60%
max  Double DB box step overs(50/35)(35/20) * athlete choice box height in remaining time
score is box step overs
*score is DB box step overs 



  • Fit Fast warm up

2 sets
200m row
10 alt groiners
10 up downs
10 dislocates
5 pike push ups
+
30s prayer stretch option to use PVC pipe
30s closed fist forearm extensor stretch

  • Fit Fast metcon

5/20/2022 - Fit Fast metcon

Every 4mins x 4 sets
15/12 cal row
10 burpees
Max push ups in remaining time

* goal is to have minimum of 60-90seconds for push ups