by Larris H. | May 7, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes With a PVC: 10 Pass Thru’s 10 Around the World (total) 10 OHS With an empty BB: 5 Muscle Snatch from Hang 10 OHS 5 Squat Snatch from below the knee STRENGTH/SKILL 10-30 minutes Squat Snatch (8 X 2 ) * @ 75% *...
by Larris H. | May 4, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack STRENGTH/SKILL 10-30 minutes Wide Stance Box Squat (7 X 3) * @60% with bands * every 60 seconds METABOLIC CONDITIONING 30-50 minutes Metcon (AMRAP – Reps)...
by Larris H. | May 2, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Turkish Get-ups Then 10 Air Squats 10 Lunges 10 Push-ups 10 Sit-ups 10 Supermans 10 Hollow Rocks STRENGTH/SKILL 10-30 minutes Split Jerk (2 @ 80%) * EMOM 10 * spend 7-10 minutes working up to weight you are going to...
by Larris H. | May 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds Max Effort Bike 40 seconds Max T2B 40 seconds Max Push Ups 40 Seconds Max S2O 40 seconds (35/55) * 20 seconds rest between each STRENGTH/SKILL 10-30 minutes Push Press (8 X 3) * @75% or greater * 60 seconds...
by Larris H. | Apr 30, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 4 Rounds: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) STRENGTH/SKILL 10-30 minutes Front Squat Cluster (6 X 1.1.1) * rerack weight and rest 20 seconds...
