by Larris H. | Oct 3, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds Run 200 10 Push Press (35/55) 10 Thrusters STRENGTH/SKILL Jerk (any style) (1RM) * 2 minute rest between heavy attempts * beginners push press 6 X 3 adding weight as form permits * record jerk type and weight used as an...
by Larris H. | Oct 2, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Pull Ups or 5 Muscle Ups (Bar or Ring) 10 Goblet Squats 10 KBS 10 KB Lateral Squats METABOLIC CONDITIONING Metcon (Time) For Total Time Run 800 Meters 40 Russian KBS (70/53/35) 15 Strict Pull-ups Rest 2:00 Run 800...
by Larris H. | Oct 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Strict Pull Ups 8 Ring Dips/Holds Then 2 Rounds 3 Muscle Cleans 3 Push Press 3 Power Cleans 3 Squat Cleans 3 Front Squats 3 Push Press 3 Squat Clean Thrusters STRENGTH/SKILL Front Squat 1 + 1/4 (3RM) * Take 5-6 sets to...
by Larris H. | Sep 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP EMOM 10 ODD Minutes: Pistols x 40s EVEN Minutes: Kipping x 40s STRENGTH/SKILL PCL + FS + J * work up to +10-15lbs of the weight you will be using in the metcon * rest 90 seconds METABOLIC CONDITIONING Dr. Feelgood (Time) For time:...
by Larris H. | Sep 27, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 meters Then, 20 Russian Swings 20 Goblet Squats 20 Push-ups 20 Walking Lunges Then, Run 400 meters STRENGTH/SKILL Strict Press (6 X 3) * add 5lbs from last week * every 60 seconds METABOLIC CONDITIONING Metcon (No Measure)...
