by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 60s Pigeon Pose each side 15 Terminal Knee Extensions each leg. WARM UP 0-10 minutes 10 KBS 10 Hollow Rocks 10 KB Hang Snatch 30 Double Unders 10 KBS 10 Hollow Rocks 10 KB Hang Snatch 30 Double Unders STRENGTH/SKILL 10-30...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds of: Single Leg Hip Thrust x 5 ea. (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 50 Band Pull Aparts WARM UP 0-10 minutes 3 Rounds 15 push ups 10 Air Squats 5 Burpees STRENGTH/SKILL 10-30 minutes Strict Press (5 X 3) METABOLIC CONDITIONING 30-50 minutes Metcon (Time) 5 Rounds of: 200 meter run 15 Power...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Band Work – Banded Pull-apart in front, behind neck, forhead height x 15 reps each – Multi Grip Push-ups 10 each: close, medium, wide WARM UP 0-10 minutes 20 Work/10 Rest x 3 Rounds 1a) Double Under or Attempts 1b) Air Squats...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Foam Roll 30s each spot – IT Bands – Quads – Lats WARM UP 0-10 minutes 2 Rounds 10 Single Arm Russian Swings (5 ea arm) 10 KB Press (5 ea arm) 10 Alternating Step-ups 10 KB Rows each arm 10 SDHP 10 Box Jumps METABOLIC...
