by Julie M. | Dec 31, 2017
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 8: 10 KBS 10 Alt. Lunges 20s Sprint on rower or bike 30 DU 40 Single Unders then, Foam Roll x20s: Hamstrings IT Bands Lats Calves METABOLIC CONDITIONING Tabata Something Else (AMRAP – Reps) 8 intervals of 20s work/10s...
by Julie M. | Dec 31, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Then w/ PVC as a group: 5 DL 5 Clean Pulls 5 Push Press 3 Power Clean 3 Front Squat 3 Push Jerk 1 Squat Clean 1 Jerk 1 Squat Clean...
by Julie M. | Dec 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 250m Row 8 Thrusters 8 Pull-ups 8 S2O *add light weight 6 Thrusters 6 Pull-ups 15 Banded Pull-Aparts *add weight 4 Thrusters 4 Pull-ups 15 Banded Pull-Aparts METABOLIC CONDITIONING 2017 (Time) W/ a partner: 2,017m Row 100 Thrusters...
by Julie M. | Dec 26, 2017
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 Sumo Deadlift (1×1 (Heavy Single))...
by Julie M. | Dec 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 5:00 PVC Game then, 400m run or 500m row Foam roll/Lax ball calves and quads METABOLIC CONDITIONING Metcon (No Measure) EMOM 20: 100m Run *Alternate options: 100m row or 20s bike Metcon (No Measure) AMRAP 10: 50ft Bottoms Up KB...
