by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP 100 Single Unders Then w/ light DBs: 20 Renegade Rows (total) 5 Burpee Pull-ups or 5 Burpees 10 DB Push Press 50 Ft. DB OH Carry 5 Burpee Pull-ups or 5 Burpees Then, 2:00 of Double Unders or Attempts STRENGTH/SKILL Push Press (1RM)...
by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP W/ empty BB: 10-8-6-4-2 RDLs Low Hang Muscle Clean Front Squat Front Rack Reverse Lunge (total reps) Barbell Row STRENGTH/SKILL Front Squat Wave (3-2-1-3-2-1) *Example: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%. *You are resting...
by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP MUSICAL MEDBALLS!!!!!! METABOLIC CONDITIONING Metcon (Time) 2 Rounds w/ a partner: 100 Wallballs (20, 14) 50 Sumo deadlift high-pull (75, 55) 100 Box Jumps (20) 50 Push-press (75, 55) 100 Cal Row...
by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds: 5 Hang Muscle Cleans 5 Upright Rows 5 Push Press 5 Barbell Curls 5 Bent-over rows 5 Yoga Push-ups *Rest 60s, add light weight STRENGTH/SKILL Rope Climb *5-8:00 practice *From mini ropes, working proper foot placement and...
by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Lower Body Warm-Up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squat X-Band Walk x 10 Steps each direction Then, Foam Roll each Adductor x 10 passes each 20-30s Banded Ankle Distractions...
