by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds: 5 Deadlifts 5 Front Squats 5 Single Leg Glute Bridge w. 1 count a top on each side 5 Lateral Burpees *add weight each round STRENGTH/SKILL Speed Front Squats (3×3) *@80% every 60s. Sumo Deadlift (3×3) *@80%...
by Julie M. | Mar 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP PRELUDE WARMUP then 3 rounds w. BB: 1 PC+ 1 FS+ 1 Thruster + 1 BS *Add weight each round STRENGTH/SKILL Zercher Box Squat (1RM) *Warm-up w/ 3 sets of 3 adding weight ea. set *Take no more than 8-10 singles to build *Rest 2:00...
by Julie M. | Mar 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP w. partner: 200m Run 21 Wallballs 15 KBS 9 Burpee Pull-ups 200m Run METABOLIC CONDITIONING Metcon (AMRAP – Reps) EMOM 28 w. partner: 1) Max Wallballs (20,14) 2) 100m Run 3) Max KBS (53,35) 4) Max Burpee Pull-ups *Burpee...
by Julie M. | Mar 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Upper Body Warm-Up 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations each Then, Banded Lat Stretch Banded Front Rack Stretch :30 each STRENGTH/SKILL Speed Bench Press...
by Julie M. | Mar 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds: 8 KBS 6 Cook Squats 4 Lateral Squats (ea. leg) then 2 rounds w/ empty BB: 5 Front Squats 5 Goodmornings 5 Sumo DL *Add weight on 2nd round STRENGTH/SKILL Speed Front Squats (4×3) *@75% every 60s. Sumo Deadlift...
