by Larris H. | Jun 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 7 with a partner 200m Relay *Athlete runs 100m out and 100m back and tags their partner STRENGTH/SKILL Farmer’s Carry (As heavy as possible) * 150 feet Handstand Hold (30 seconds) * can substitute 30 seconds max of...
by Larris H. | Jun 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 20 KB Windmills (10 each side) 20 KB Abmat Sit Ups 20 In and Outs STRENGTH/SKILL Hang Power Snatch Below Knee (5 X 3 @75%) * each rep begins with a pause for 1 second below knee before initiating first rep. * add 5-10lbs...
by Larris H. | Jun 4, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Jump Squats 10 KBS 10 KB Single Leg RDL STRENGTH/SKILL Goblet Squat (4 X 8 ) * as heavy as possible with DB or KB * 90 seconds between Sumo Stance Romanian Deadlift (4 X 8) * moderate weight * 90 seconds between...
by Larris H. | Jun 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10 Wallballs 10 Burpees over the medball 20 Walking Lunges w. medball over head 10 Burpees over the medball 10 Wallballs STRENGTH/SKILL Back Squat (7 X 2-3 ) * Work up to 85-90% for a 2-3 reps. Rest 2-3:00 * Reset on each rep *...
by Larris H. | May 31, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Air Squats 20 Push Ups 10 Strict Pull Ups Then Accumulate 200 double unders or 5 minutes of practice METABOLIC CONDITIONING Metcon (No Measure) 5 Rounds, not for time: 10 Goblet Squats 100 Meter Run (as fast as possible) * Rest...
