by Larris H. | Jul 13, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 minutes of X Band Walks *These should burn then 2 Sets adding weight: 5 Deadlifts 5 RDLs 5 Muscle Clean 5 Front Squat *In between sets complete 10 Glute Bridges STRENGTH/SKILL Conventional Banded Deadlift (10 X 2 @ 50%) * ...
by Larris H. | Jul 12, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Snatch Grip Strict Presses 5 Overhead Squats 5 Snatches STRENGTH/SKILL Squat Snatch (5 X 2-3 ) * reset after each rep. * do not exceed 60% of 1RM Strict Pull Up (3 x max reps) METABOLIC CONDITIONING Metcon (No Measure) 5...
by Larris H. | Jul 11, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 3 Strict Press 3 Push Press 3 Push Jerk 10 Air Squats STRENGTH/SKILL * 12 Minutes. Odd: Push Jerk; even: Pistols Push Jerk (3 EOMOM 6) @75% Pistols (5 EOMOM 6) METABOLIC CONDITIONING Metcon (Time) 3 RFT: Run 400 Meters 30...
by Larris H. | Jul 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 20 Jumping Jacks 10 Push-ups 20 Sit-ups 10 Jump Squats 20 Lunges METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 26: Run 400 Meters 12 Burpees 12 T2B 12 Box Jumps (24/20) STRENGTH/SKILL Kettlebell Swing...
by Larris H. | Jul 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Air Squats Burpees *Between each set run 50 meters. STRENGTH/SKILL Back Squat (5 X 3 @75%) * rest 2 minutes between * beginner 5 X 5 adding weight * if you didn’t do 1RM last month you will do today METABOLIC...
