by Julie M. | Mar 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP 400m run then, High knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Toy Soldiers Carioca Jumping Jack Shuffle 90 Degree Hip Rotation Foam roll quads, calves and IT bands METABOLIC CONDITIONING Metcon (AMRAP – Rounds...
by Julie M. | Mar 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds :20 Work/:10 Rest 1) Single Unders 2) Mt. Climbers 3) DU or Attempts 4) KB Figure 8’s then, Foam Roll lats, thoracic spine, and hamstrings METABOLIC CONDITIONING Metcon (Time) For time: 100 DU 50 Push-ups 50 Abmat...
by Julie M. | Mar 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds: 8 RDL’s 8 Single Leg Glute Bridges 8 Front Squats 8 Reverse Lunges 10 Mini Band Walks (ea. direction) *Add light weight STRENGTH/SKILL Conventional Banded Deadlift (Heavy Single) *8-10 sets building in weight *Aim...
by Julie M. | Mar 22, 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 22, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Lower Body Warm-Up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squat X-Band Walk x 10 Steps each direction Then, Foam Roll each Adductor x 10 passes each 20-30s Banded Ankle Distractions...
