by Julie M. | Dec 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds: 6 Bent Over BB Row 6 Push Press 6 BB Curl 25 Banded Pull-Aparts 10 Thoracic Rotations then, Banded Front Rack Stretch Banded Lat Stretch *:20-:30 hold for each STRENGTH/SKILL Handstand Push-ups (Accumulate volume ) *No...
by Julie M. | Dec 23, 2017
GENERAL PHYSICAL PREPARATION WARM UP With empty BB: 5 Deadlifts 5 Clean Pulls 5 Front Squats 3 Hang Muscle Clean 3 Front Squats *Add light weight to the bar 3 Clean Pulls 3 Power Cleans 3 Front Squats *Add light weight to bar 3 Power Cleans STRENGTH/SKILL Power Clean...
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING PRELUDE 12 DAYS OF CHRISTMAS (Time) 1 POWER CLEAN (135/95) 2 FRONT SQUATS 3 S2O 4 SLAM BALLS (30/20) 5 PUSH-UPS 6 JUMPING SQUATS 7 BURPEES 8 T2B 9 KBS 10 400M RUN/200M WALK 11 DEADLIFT 12 MU/C2B/PULL-UP/RR...
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Power Snatch 15 Banded Pull-Aparts 5 OHS 15 Banded Pull-Aparts behind neck 3 Hang Power Snatch 15 Banded Pull-Aparts 5 OHS 15 Banded Pull-aparts behind neck STRENGTH/SKILL Hang Power Snatch (6×3) *@75% or moderate weight...
by Julie M. | Dec 17, 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 METABOLIC CONDITIONING Metcon (AMRAP – Rounds and...
