by Larris H. | May 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds Run 100 10 Air Squats Run 100 10 Pistols (5 each leg) (scale to rig assisted) Run 100 STRENGTH/SKILL Speed Back Squats (5X5) *@60% every 60s. *1 ct. pause at bottom of each rep Seated Box Jump (15 Reps) *Work up to...
by Larris H. | Oct 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP Alternating Tabata (:20/:10) for 4 sets Hollow Rocks Air Squats then 10 Front Rack Reverse Lunges 15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip 20 Russian Twists with a plate STRENGTH/SKILL Metcon (No Measure) Skill EMOM...
by Larris H. | Oct 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations each STRENGTH/SKILL Close Grip Chin Up (5 X 5-10) * rest 90 seconds * add weight as tolerated...
by Larris H. | Oct 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10 Banded Hamstrings 10 Hollow Rocks 10 Candlestick Rollsthen 2 sets 20 Partner Leg Throwdowns METABOLIC CONDITIONING Metcon (No Measure) 8 Intervals 250 Row Sprint or 25 second Bike Sprint * can alternate between them * rest 2...
by Larris H. | Oct 5, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Strict Pull Ups 10 Hand Stand Push Ups/DB Strict Press STRENGTH/SKILL Overhead Squat (5 X 4) * rest 2 minutes * add weight each set METABOLIC CONDITIONING Stonewall (Time) 30 Power Snatches (135/95/65) Rest 3 Minutes...
