by Larris H. | Jun 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 8 Rounds :20 work/:10 rest Hollow Rock Air Squat then 10 BB Front Rack Lunges 15 BB Rows (5 each pronated/supinated/wide grip) 20 Russian Twists with a plate METABOLIC CONDITIONING Metcon (No Measure) EMOM 8 Odd: Bike Even: 30...
by Larris H. | Jun 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Shoulder Press 5 BB Rows 10 Wall Balls 25 Banded Pushdowns * add weight after first round STRENGTH/SKILL Strict Press (1RM) * take 8-10 sets to work up to 1RM * 2 minutes rest * beginner 5 X 5 adding weight Bent Over Row...
by Larris H. | Jun 19, 2017
GENERAL PHYSICAL PREPARATION WARM UP 100 Double Unders or 150 singles then 10 Strict Pull Ups 10 Push Ups 10 Shoulder Taps METABOLIC CONDITIONING Metcon (No Measure) 4 Rounds Bike 60 seconds * rest 2 minutes Metcon (No Measure) 5 Rounds Chest facing wall handstand...
by Larris H. | Jun 18, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds X-Band Walks * 10 steps in each direction 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings Then 2 Rounds 10 Crunches 10 Reverse Crunches STRENGTH/SKILL Conventional Banded Deadlift (1RM) * don’t...
by Larris H. | Jun 15, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds with an empty barbell 5 Snatch Grip Deadlifts 5 Muscle Snatch from below knee 5 OHS 3 Power Snatch + 2 OHS 2 Squat Snatch STRENGTH/SKILL Squat Snatch ( 2 EMOM 6 @70%) * reset after each rep Speed Front Squats (4 EMOM 6...
