by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 6: 30 Single-Unders 20 Shoulder Taps 15 Air Squats 10 Alt. Lunge 5 Burpees METABOLIC CONDITIONING Metcon (No Measure) EMOM 10: ODD Minutes: 20s Kipping, T2B, or Kipping/Butterfly Pull-up EVEN Minutes: 20s L-Sit or L-Hold...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 200m run then 2 rounds of: 5 Romanian Deadlifts 5 Muscle Cleans 5 Power Cleans 5 Front Squats 5 Strict press *add light weight STRENGTH/SKILL Power Clean Cluster (5 x 1.1.1) *@80% of 1RM *10s rest between reps *2:00 rest between...
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 35 with a partner: 1 Rope Climb 200 Meter Run 10 KBS (70, 53)*One athlete completes a full round at a time.
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2:00 Mini band walks then 2 rounds w/ BB: 10 Good Mornings 10 Back Squats 10 Front Rack Reverse Lunges 10 Romanian Deadlifts STRENGTH/SKILL Wide Stance Box Squat (7×3) *w/ chains @60% every 60s. METABOLIC CONDITIONING Green...
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP “Rowling” w/ partner x 10:00 *Resting athlete completes: 20 Single Unders :20 Elbow Plank METABOLIC CONDITIONING Metcon (No Measure) AMRAP 20 w. a partner: 90s Max Calories Assault Bike *AMRAP of: 30 Double Unders 15...
