by Julie M. | Jan 29, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Squats 10 X-Band Walk each direction Foam Roll each Adductor x 10 passes each STRENGTH/SKILL Front Squat Box Squat (9×3) *@65% every 60s. METABOLIC...
by Julie M. | Jan 29, 2018
GENERAL PHYSICAL PREPARATION WARM UP “PVC Game!” *1st Drop: 10 Walking Lunges 2nd Drop: Worlds Greatest Stretch x 20s each 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Alt. Step-upS STRENGTH/SKILL Skills Practice (10:00) *10-15:00...
by Julie M. | Jan 29, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Upper Body Warm-Up 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations each Then, Banded Lat Stretch Banded Front Rack Stretch :30 each STRENGTH/SKILL Bent Over Row (4×6)...
by Julie M. | Jan 29, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10 X-Band Walks Right/Left 10 Banded GoodmorningsWith PVC: 5 RDLs 5 Front Squats 5 Push Press 10 X-Band Walks Right/Left 10 Banded Goodmornings 3 Clean Pull 3 Power Clean Then w/ empy barbell 2×3 Power Clean on Coaches Call...
by Julie M. | Jan 29, 2018
GENERAL PHYSICAL PREPARATION WARM UP With your partner, Row 500 Meters 20 Walking Lunges 20 Hollow Rocks 60s Bear Crawl or HS Walk METABOLIC CONDITIONING Metcon (Time) For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Hollow Rocks *Complete 50...
