by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 rounds: 10 Active Shoulders 10 Ring Rows 20 Banded Pull-Aparts 10 PVC Pass Thrus STRENGTH/SKILL Close Grip Chin-Up Clusters (4 x 2.2.2) *Add weight if able *:10 rest between each set of 2 *Rest 90s between total completed sets...
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 400m run then, 2 Rounds: Butt Kicks High Knees Toy Soldiers High Skips Carioca *Use length of gym down and back METABOLIC CONDITIONING Micheal (Time) 3 Rounds Run 800 meters 50 Supermans 50 Sit Ups * 25 minute cap METABOLIC...
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Wallballs Deadlifts *Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets. STRENGTH/SKILL Front Squat (1RM) *Take 8-10 sets to build in weight *Rest 2-3:00 *Beginner: 5×5...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 32 w. a partner: 22 Hang Power Cleans (115, 75) 22 Bar Facing Burpees (24, 20) 1 Mile Run *One athlete works at a time...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 500m row or 400m run then, 20 X-Band Walks each direction 20 Banded Goodmornings 20 Walking Lunges 20 Banded Goodmornings 20 X-Band Walks STRENGTH/SKILL Wide Stance Box Squat (8×3) *w/ chains @55% every 60s. *try to add...
