by Julie M. | Jan 28, 2018
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (Time) “Devil’s Mess” w/ a partner 1 mile run 100 Push Ups 150 Squats 100 Burpees 1 mile run *40:00 CAP
by Julie M. | Jan 28, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 10 Russian Swings (squeeze glutes at top) 10 Lateral Squats (5 each) 10 X-Band Walks (steps left/rt) Then with a barbell, 3 Deadlifts 3 Muscle Cleans 3 Front Squats 3 RDLs 3 Squat Cleans STRENGTH/SKILL Front Squat Box...
by Julie M. | Jan 28, 2018
GENERAL PHYSICAL PREPARATION WARM UP “Musical Wallballs!” STRENGTH/SKILL Skills Practice *10-15:00 working on T2B drills and progressions *Between sets, perform a static hold of your choice. I.e: HS Hold or ring support METABOLIC CONDITIONING Metcon (Time)...
by Julie M. | Jan 28, 2018
GENERAL PHYSICAL PREPARATION WARM UP W/ PVC, 10 Pass Thrus 10 Around the World (total) 10 Shoulder Press 10 Slow Banded Pull-aparts *Rest 10s 5 Shoulder Press w. PVC (hold each rep at the top for a 1 count) 5 Hang Power Clean 5 Push Press 10 Slow Banded Pull-aparts...
by Julie M. | Jan 28, 2018
GENERAL PHYSICAL PREPARATION WARM UP 50 Single Unders 20 Walking Lunges with a twist 20s Elbow Plank 20 Alt. Shoulder Taps 10s Side Plank Left + Right 20 Walking Lunges 50 Single Unders Then, Foam Roll/Lax Ball on 1-2 trigger points on quads, calves, and glutes...
