by Larris H. | Jun 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Minutes Max Strict Pull Ups Rest 1 minute 2 Minutes Max Push Ups Rest 1 Minute 2 Minutes Max AbMat Sit Ups METABOLIC CONDITIONING Metcon (Time) Run 800 30 KBS (53/35/26) 30 Alternating Bodyweight Lunges 3 Rope Climbs Rest 3:00...
by Larris H. | Jun 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4 Wallballs S20H (Add weight each set) Jump Squats *This is done at slow pace to prepare for metcon and get equipment ready to go. STRENGTH/SKILL Close Grip Bench Press (5 X 5) * rest 2 minutes * 1 second pause on chest...
by Larris H. | Jun 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Alternating Strict DB Press (5 each side) 10 Beat Swings GYMNASTICS STRENGTH DEVELOPMENT Strict Handstand Push Ups (5 X 3-5) * 60 seconds rest * modify to seated DB press 5 X 8-10 reps each set Ring Pull Ups (5 X 5 ) *...
by Larris H. | Jun 25, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 5 Russian Swings Right Arm 5 Russian Swings Left Arm 5 Goblet Lateral Squats to left 5 Goblet Lateral Squats to right 5 Goblet Squats STRENGTH/SKILL Wide Stance Box Squat (3RM) * take 6-8 sets to work up to a 3RM * rest...
by Larris H. | Jun 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP X-Band Walks x 2:00 Then w. a PVC – 10 Pass Thru – 10 Around the World – 10 OHS Then with an empty barbell – 5 Snatch Grip Deadlifts – 5 Muscle Snatch from below knee – 5 OHS (or Front Squat)...
