by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATIONS WARM UP 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Squats X-Band Walk x 10 Steps each direction STRENGTH/SKILL Wide Stance Box Squat (6×3) *@70% every 60s Speed Pull Deadlift (6×1) *@75% every 30s....
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP 15 Wallballs 10 Burpees 5 OHS w/ empty BB Then w/ empty bar: 3 Muscle Snatch 3 OHS *Add light weight 3 Power Snatch 3 OHS STRENGTH/SKILL METABOLIC CONDITIONING Zercher Box Squat (2RM) *Build to 2RM in 6-8 sets *Rest 2:00 ,: Tunnel...
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP Row 250 Meters 20 Walking Lunges 20 Hollow-Rocks 2:00 of Double Under Practice STRENGTH/SKILL Skills Practice 5:00-10:00 of Rowing Pause Drills METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 25: 500m Row or...
by Julie M. | Dec 12, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest...
by Julie M. | Dec 12, 2017
GENERAL PHYSICAL PREPARATION WARM UP With a partner 2 Rounds: 5 DB Front Squats 5 DB Push Press 5 DB RDLs 5 DB Power Cleans 5 DB Thrusters *One athlete completes all work then their partner goes. STRENGTH/SKILL Wide Stance Box Squat (8×3) *@65% every 60s....
