by Julie M. | Oct 27, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (Time) “Partner Eva” 5 RFT: Run 800 Meters 30 Pull-ups 30 KBS (70, 53) *35:00 Cap
by Julie M. | Oct 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 8 PVC Pass Thrus 8 Around the Worlds 8 PVC OHS 4 Yoga Push-ups 20 Banded Pull-aparts Then w/ empty BB: 3 Muscle Snatches 4 Overhead Squats 10 Front Rack Reverse Lunges 5 Back Squats 5 Goodmornings STRENGTH/SKILL Squat...
by Julie M. | Oct 25, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 200 Meters then 30 Double or Single Unders 20 Walking Lunges 15 Sit-ups 10 Push-up 15 Hollow Rocks 20 Walking Lunges 30 Double or Single Unders 200 Meter Run METABOLIC CONDITIONING Metcon (No Measure) EMOM 10: ODD MINUTES:...
by Julie M. | Oct 24, 2017
GENERAL PHYSICAL PREPARATION WARM UP Kettlebell Warm Up 30s of work/20s of rest Single-arm KB Swing (both sides) KB Windmill Goblet Squat KB Push Press (both) KB Swing Figure 8 (both directions) STRENGTH/SKILL Speed Bench Press (9X3) *@50-60%. *Rest 60s. *Change grip...
by Julie M. | Oct 23, 2017
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 6: 5 Burpees 10 Air Squats 15 Abmat Sit-ups 20 Shoulder Taps METABOLIC CONDITIONING Metcon (No Measure) Tabata, 8 intervals of 20 work/10 rest. 1) Mountain Climbers (2 count) Rest 1:00 2) Alternating Step-ups w. weight Rest...
