by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP Alternating Tabata: 8 Intervals :20/:10 1a) Air Squats 1b) Single Unders 8 Intervals :20/:10 1a) Elbow Plank 1b) PVC OHS METABOLIC CONDITIONING Metcon (No Measure) EOMOM 10: Odd: 3-5 Strict Pull-Ups Even: 5-8 HSPU or :20 Handstand...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP Foam Roll Lats x 10 Passes each Then 3 Rounds of: 7 BB Rows 7 Push Press 20 Banded Pushdowns 20 Banded Pull-aparts STRENGTH/SKILL Bench Press (1RM) *Progressively build sets from 5-3-3-2-1-1-1 *Rest 2:00-3:00 *Beginners 7×4...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 400m Run then w/ light KB complete: 8 Single Arm KBS (ea. side) 8 Single Arm KB Push Press (ea. side) 8 Goblet Squats 8 Goblet Reverse Lunges (alternating, total) 8 Yoga Push-ups 8 KBS 8 American Swings *Rest 20s between each...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2:00 Walk with mini bands then, 2 rounds of: 20 Jumping Jacks 15 Air Squats 20 Mt. Climbers 15 Jumping Squats STRENGTH/SKILL Front Rack Lunge (5RM) *5RM reverse lunge on each leg *Rest 2:00 METABOLIC CONDITIONING Pelti (Time) For...
by Julie M. | Oct 28, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (No Measure) With a running clock with a partner: 0:00-10:00 Run 1000 Meters 40 Front Squats (135, 95) 20 C2B Pull-ups Remaining time Max: Burpee Box Jumps (24, 20) 12:00-22:00 Run 1000 Meters 40 Push Press...
