by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward 5 ea Glute Hip Bridge Singe Leg (1 ct a top) WARM UP 0-10 minutes With an empty barbell 20 Lunges 10 Scorpions 20s Pigeon Pose each...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up Progressions WARM UP 0-15 minutes 3 Rounds 10 PVC Passthroughs 10 push ups 5 Wall Walks Then 5 minutes to warm up to PSN weight METABOLIC CONDITIONING 15-50 minutes Metcon (Time) Run 1 Mile 50 Overhead Squats (75/55)...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds single Leg Hip Thrust x 5 each (1 ct at top). Rest 10s. X-Band Walk x 20s each direction WARM UP 0-10 minutes 2 Sets. Add weight for set 2: 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans STRENGTH/SKILL...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Sets of: 10 Push-ups 15 Banded Pull-aparts 20 Pushdowns WARM UP 0-10 minutes 3 Rounds of 20 work/10 rest: Single Unders Light DB Push Press DB Hammer Curls Double Under (or attempts) STRENGTH/SKILL 10-30 minutes Speed Close...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 10 wall squats WARM UP 0-10 minutes 1-Mile Run (Time) Max Effort 1-Mile Run METABOLIC CONDITIONING 10-50 minutes Metcon (AMRAP – Reps) 5 Rounds of 40s Work/20s Rest: KBS (53/35) (35/26) S2O (45/35)(35/25) Bike...
