by Julie M. | Nov 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 10 steps ea. direction 5 ea Glute Hip Bridge Singe Leg (1 ct a top)Then, Burgener Warm-up w. a pvc STRENGTH/SKILL Power Snatch + OHS (4 x 2+2) *Add weight each set...
by Julie M. | Nov 9, 2017
FIELD DAY Max Broad Jump (Distance) * 3 Attempts. Power output test Max Unbroken Wall Balls (AMRAP – Reps) *Test of mental capacity/endurance. Max Distance Run in 12 Minutes (Distance) *Also known as the “Cooper Test”. If you have a watch with a...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP As a group w/ PVC Burgener snatch warm-up Then 3 rounds w/ empty BB: 3 Muscle Snatches 4 Overhead Squats 5 Back Squats 6 Goodmornings STRENGTH/SKILL Deadlift (8 X 3) * every 60 seconds METABOLIC CONDITIONING Church Hill (AMRAP...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP “Musical Medballs” *Athletes who are “out” perform AMRAP 5 push-ups, 10 air squats, 15 sit-ups while music is playing METABOLIC CONDITIONING Metcon (Calories) AMRAP 4: Calories Assault Bike Rest 1:00 AMRAP...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Squat Thrusts Push-ups Air Squats Hollow Rocks then, 50 Banded Pull-Aparts 30 Banded Push-Downs STRENGTH/SKILL Pull-up Clusters (4 x 1.1.1) *10s rest between reps *Shoulder width grip *Add weight if able *Scale to...
