by Julie M. | Jan 28, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Wallballs Deadlifts *Add weight to barbell after each set. *Sets should be smooth/easy. *Rest 60s between sets STRENGTH/SKILL Overhead Squat (1x3RM) *Take 6-7 sets to progressively build to 3RM *Beginner: 5×5 adding...
by Julie M. | Jan 18, 2018
GENERAL PHYSICAL PREPARATION WARM UP Funnell Tag x 5:00 Then w/ partner: 30 Wallballs 30 KBS 600 meter Run METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 30 w/ a partner: 30 Wallballs (20, 14) 30 KBS (70, 53) 600 Meter Run *One athlete works at a...
by Julie M. | Jan 18, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2:00 Mini Band Walk Then, 5 Sumo RDL 5 Hang Muscle Cleans 5 Front Squat 5 Lateral Bar Hops *Add light weight to bar 3 Sumo Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Bar Facing Burpees STRENGTH/SKILL Sumo Deadlift (5×2)...
by Julie M. | Jan 18, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Dynamic Warmup “Dynamic Warm-Up” High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Toy Soldiers Carioca Jumping Jack Shuffle 90 Degree Hip Rotation METABOLIC CONDITIONING Metcon (Time) “100s with a...
by Julie M. | Jan 18, 2018
GENERAL PHYSICAL PREPARATION WARM UP Complete with an empty barbell: 30 Single Unders 5 Barbell Rows 5 Front Squats 5 Push press 20 Walking Lunges 3 Barbell Rows 3 Front Squat 3 Push Press 30 Single Unders STRENGTH/SKILL Rope Climb (5×1-2) *Work proper foot...
