by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP W/ a PVC as a group: 5 Deadlifts 5 Power Cleans 5 Front Squats Rest 10s 5 Power Cleans 5 Front Squats 5 Push Press Rest 10s 3 Power Cleans 3 Front Squat METABOLIC CONDITIONING Metcon (AMRAP – Rounds) In teams of 2: AMRAP 13:...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP 3 Muscle Snatch 10 Banded Goodmornings 3 Power Cleans 10 Glute Bridges 3 Power Snatch Rest 10s 3 Push Press 10 Banded Goodmornings 2 Power Snatch 2 Squat Cleans 2 Jerks *Add weight and perform 1 Squat Clean 1 Jerk STRENGTH/SKILL...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP Funnel Tag! x 6:00 STRENGTH/SKILL Skills Practice (15:00) *Pick 2 gymnastics skills that you would like to work on *No set reps/set. Focus on technique METABOLIC CONDITIONING Metcon (Time) 4 RFT: 30 Calorie Row (or 400m Run) 12...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP Metcon Set-up + Complete 7-10 reps of each: Box jump w. step down Jumping Pull-ups KBS Walking Lunges T2B or Knee Lifts Push Press (empty bar) Supermans Wallballs Burpees Double Unders (x 30) METABOLIC CONDITIONING Filthy Fifty-ish...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Sets of: 15 Wallslides with band 30s Pec Stretch 30s Foam Roll Lats each Then, “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch...
