by Julie M. | Oct 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP 400m run or 500m row then complete: 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 @50% every 60s. METABOLIC...
by Julie M. | Oct 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 Meters Then complete: 20 Walking Lunges 20 Sit-ups 20 Air Squats 20 Scorpions Then Run 200 meters METABOLIC CONDITIONING Metcon (No Measure) EMOM 10: ODD Minutes: 20s Kipping, T2B, or Butterfly Pull-ups EVEN Minutes: 20s...
by Julie M. | Oct 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP Tabata 8 intervals :20/:10 Single-unders then, 2 rounds: 10 PVC PT 10 Around the World 5 Strict Press 5 Push Press 5 Push Jerks METABOLIC CONDITIONING Metcon (Weight) EMOM 10: ODD Minutes: 1 Strict Press, 2 Push Press, 3 Push Jerks...
by Julie M. | Oct 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP 400m run then, 8 Box Jumps 8 Pull-ups 8 KBS 8 Alt. Lunges 8 T2B 8 Abmat Sit-ups 8 Wallballs 8 Burpees METABOLIC CONDITIONING Metcon (Time) “Filthy Fifty-ish” With a partner for time: 75 Box Jumps (24/20) 75 Pull-ups 75...
by Julie M. | Oct 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2:00 X-Band Walks then 2 rounds w/ BB: 10 Good Mornings 10 Back Squats 10 Front Rack Reverse Lunges 10 Romanian Deadlifts *add light weight after first round STRENGTH/SKILL Back Squat (1RM) *Sets should look like: 3@50%, 3@60%,...
