by Julie M. | Mar 16, 2018
GENERAL PHYSICAL PREPARATION WARM UP 5 BB Rows 5 Push Press 5 Front Squat -20s Rest- 5 BB Rows 5 Push Press 5 Hang Squat Cleans -Add light weight- 3 Hang Squat Cleans 3 Push Press -20s Rest- 3 Hang Squat Cleans 3 Push Press STRENGTH/SKILL Push Press (4×5 ) *Work...
by Julie M. | Mar 16, 2018
GENERAL PHYSICAL PREPARATION WARM UP 400m run Then, 8 Russian KBS 30 Single Unders 8 American KBS 30 Double Unders or Attempts 8 Goblet Squats 30 Double Unders or Attempts METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 20: 400m run 30 Double...
by Julie M. | Mar 16, 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...
by Julie M. | Mar 14, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Dynamic Warmup “Dynamic Warm-Up” High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Toy Soldiers Carioca Jumping Jack Shuffle 90 Degree Hip Rotation METABOLIC CONDITIONING Metcon (Time) For time: 5x400m...
by Julie M. | Mar 14, 2018
GENERAL PHYSICAL PREPARATION WARM UP 200m jog then, 2 Rounds: 5 BB Rows 5 RDLs 5 PC 5 FS 5 PP 5 Goodmornings 5 Back Squats STRENGTH/SKILL Wide Stance Box Squat (8×3) *@60% every 60s. *Sets done for speed! METABOLIC CONDITIONING Metcon (Time) For time w/ a...
