by Larris H. | Mar 8, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Wall Squats 2 X 10 WARM UP 0-10 minutes Row 250m then 10 DB Lunges in place each (total) 10 Renegade Rows each (total) 10 Alternating Step-ups each (total) STRENGTH/SKILL 10-25 minutes * EMOM 10: Odd KB Carry, Even Hollow...
by Larris H. | Mar 8, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Tissue Work x 10 passes each – Thoracic Spine – Lats – Adductors WARM UP 0-10 minutes 3 Rounds of: 5 Power Cleans 10 Sit-ups 15 Air Squats 20 Banded Goodmornings *Add weight to the barbell after the first round. STRENGTH/SKILL...
by Larris H. | Mar 8, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 10 KBS 10 Alternating Lunges 10 Situps 10 Shoulder Taps STRENGTH/SKILL 10-30 minutes * EMOM 14. Odd SDL, Even BJ Speed Pull Sumo Deadlift (3 X 7 @70%) * reset on each rep High Box Jump (3 X 7) METABOLIC...
by Larris H. | Mar 8, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 10 wall squats WARM UP 0-10 minutes 1 Round of: Run 200m 15 Sit-ups Run 200m 15 Push-ups Run 200m 15 Air Squats METABOLIC CONDITIONING 10-40 minutes Metcon (Calories) Teams of 2 in 25:00 complete: 80 DB Step-ups...
by Larris H. | Mar 7, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-aparts (1 set behind neck/1 set in front) WARM UP 0-10 minutes 30 Jumping Jacks then, 3 Rounds of w. a light barbell: 10 Bent-over Rows 10 Push Press 5 Power Snatch 5 Yoga Push-ups...
