by Larris H. | Apr 16, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Glute/Hamstring/Quad Circuit 1a) X-Band Walk x 10 ea 1b) Banded Goodmonring x 15 1c) Terminal Knee Extensions x 15 ea x 2 Rounds WARM UP 0-10 minutes 3 Rounds 10 KBS 10 KB Goblet Squat 10 KB Single RDL (5 each) STRENGTH/SKILL...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull up progressions WARM UP 0-10 minutes 2 sets With a barbell 5x Deadlift 5x Front Squat 5x Bent-over BB rows 10 Lunges in place 10 Banded Goodmornings *Add weight and repeat STRENGTH/SKILL 10-30 minutes Touch and Go Deadlift...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 20 heavy DB strict presses WARM UP 0-10 minutes 2 Rounds of: 30 Double Unders 20 Walking Lunges 10 Hollow Rocks Rest as needed between sets METABOLIC CONDITIONING 10-45 minutes Metcon (Time) 5 Rounds 400 Meter Run 15 Front...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 100 banded pushdowns WARM UP 0-10 minutes Run 400 Meters Then, 20 Shoulder Taps 15 Wallballs 10 Push-ups 5 Burpeees Then, Run 200 Meters STRENGTH/SKILL 10-30 minutes Handstand Push-ups (5 X 5) * strict * 90 seconds rest *...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lax Ball: Spend 2:00 on each calve and ankle WARM UP 0-10 minutes 3 Rounds 50 Double Unders 10 Air Squats 20 band pull aparts METABOLIC CONDITIONING 10-30 minutes Metcon (AMRAP – Rounds and Reps) AMRAP 18: 5 T2B 10 Power...
