by Julie M. | Nov 26, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 33 w. a partner: 1k Row 100 Double Unders 50 Power Snatch (75, 55) *Split work however necessary
by Julie M. | Nov 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2:00 Mini band walks then, High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Carioca Jumping Jack Shuffle 90 Degree Hip Rotation *Use length of gym down and back STRENGTH/SKILL Speed Back Squats (5×3) *@85% every...
by Julie M. | Nov 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP Funnel Tag! x 6:00 then, 10 Pass thru’s 10 Around the Worlds 10 Air Squats 10 Alt. Lunge 10 Push-ups STRENGTH/SKILL Oly Skill Work *15:00 *Pick 1 movement and work on refining technique METABOLIC CONDITIONING Metcon (Time) 5...
by Julie M. | Nov 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts STRENGTH/SKILL Speed Bench Press (9×3) *Every 60s @60% *1 count pause on each rep *Change Grip every 3 sets ie. close, medium, wide, close...
by Julie M. | Nov 26, 2017
General Physical Preparation WARM UP Tabata #1: 1a) Double Unders 1b) Squat Thrusts Tabata #2: 1a) Supermans 1b) Hollow Hold METABOLIC CONDITIONING Metcon (Distance) EMOM 30: Minute 1: 10 Burpees Minute 2: 45s Row for meters Minute 3: 45s Bike for calories Minute 4:...
