by Julie M. | Dec 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 400m run then, 2 Rounds: 10 RDLs 10 Air Squats 10 Reverse Lunges in place 10 Push Press 5 Conventional Deadlifts 5 Front Squats *Add light weight and repeat STRENGTH/SKILL Wide Stance Box Squat (8×3) *@60% every 60s. Speed...
by Julie M. | Dec 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP With a light KB perform: 10 Single arm KBS (5 ea. arm) 1 TGU ea. side 5 Goblet Squats 5 Reverse Lunges ea. leg 1 TGU 5 KB Windmills ea. side 5 KB Push Press ea. side 1 TGU METABOLIC CONDITIONING Metcon (Time) 5RFT: 21 DU 15KBS...
by Julie M. | Dec 3, 2017
GENERAL PHYSICAL PREPARATION WARM UP 25 Banded Face-pulls 20 Banded Pass Thrus 20 Banded Pull-aparts (slow + controlled) Then, 5 BB Rows 5 Push Press 5 Front Squats *Add weight + Repeat STRENGTH/SKILL Speed Bench Press (9×3) *Every 60s w/ 1 ct. pause each rep...
by Julie M. | Dec 3, 2017
GENERAL PHYSICAL PREPARATION WARM UP With a partner: Row 500 meters Run 400 Meters 20 Burpees Run 400 Meters *One athlete works at a time. Divide work evenly METABOLIC CONDITIONING Beastmode (1 Rounds for reps) EMOM 20: ODD Minutes: 10 Calorie Row EVEN Minutes: 10...
by Julie M. | Dec 3, 2017
GENERAL PHYSICAL PREPARATION 2 Rounds of: 10 Walking Lunges with OH Reach 10 Glute Bridge w. 1 count squeeze 10 Abduction with X-Band (Side Steps) Then, 5 Deadlifts 4 Muscle Cleans 3 Front Squats 2 Strict Press *Add weight + repeat STRENGTH/SKILL Paused Front Squat...
