by Julie M. | Jan 2, 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 STRENGTH/SKILL Good Mornings (5X5) *Add weight ONLY if...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (Distance) With a running clock & a partner: 0:00-10:00 Max Rounds of: 20 Overhead Squat (95, 65) 20 T2B 20 Burpee Box Jumps (24, 20) 12:00-22:00 Max Rounds of: 16 Power Snatch (95, 65) 16 Pull-ups 16...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP 3 Muscle Cleans 3 Front Squat 3 Push Press 10 X-Band Walks Left/Right *Add light weight to bar 3 Power Clean 2 Front Squats 1 Push Press 1 Jerk 10 X-Band Walks Left/Right *Add light weight to bar 2 Squat Cleans 1 Front Squat 1 Push...
by Julie M. | Jan 1, 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 Close Grip Bench Press...
by Julie M. | Jan 1, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2:00 Mini Band Walks then, 2 Rounds 8 Deadlifts 8 Front Squats 8 Strict Press 8 Push Press 8 Jerks STRENGTH/SKILL Clean and Jerk (1×1) *Any style jerk permitted *Rest 2:00 Back Squat (1×1) *Take 8-10 sets to build to 1RM...
