by Julie M. | Oct 22, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/forward 5 ea Glute Hip Bridge Singe Leg (1 ct a top)With an empty barbell2 sets of: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Goodmornings *Add...
by Julie M. | Oct 20, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING 34min AMRAP w/ partner: 10 squat cleans (185/125) 20 pull ups 30 cals bike 40 wall balls
by Julie M. | Oct 19, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2:00 X-Band Walks Then grab an empty BB and complete: 5 Muscle Cleans 5 Front Squats 10 Lateral Jumps over the Bar 5 Back Squats 5 Goodmornings STRENGTH/SKILL Speed Back Squats (5×4) @70% every 60s Standing Box Jumps...
by Julie M. | Oct 18, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds: 20 Jumping Jacks 15 Air squats 20 Mountain Climbers 15 Jumping Squats METABOLIC CONDITIONING Metcon (Calories) With a partner complete: 8:00 Max Distance Farmer Carry (70, 53) 8:00 Max Distance Front Rack Carry (53, 35)...
by Julie M. | Oct 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 8: Run 100 meters 10 Walking Lunges 8 Push-ups 10 BB Rows (empty) STRENGTH/SKILL Speed Bench Press (9×3) *@50-60% *Change grip every 3 sets ie. close, medium, wide *Rest 60s METABOLIC CONDITIONING Jason (Time) 100 Squats...
