by Larris H. | Sep 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 2 Rounds 5 Ring Dips/Holds 8 Toes to Bar STRENGTH/SKILL Metcon (No Measure) EMOM 10 Even: Max Pull Ups (alternate grips each time) Odd: Chest Facing Wall Handstand Hold, Handstand Walk, or Shoulder Taps METABOLIC...
by Larris H. | Sep 25, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Strict Pull Ups, switch grip each round (add weight) 10 Push Ups (Regular, diamond, regular) STRENGTH/SKILL Bench Press (9 X 3) * @60% with 1 count pause * every 60 seconds * change grip every set (close, medium, wide)...
by Larris H. | Sep 21, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Jump Squats 10 RDL 10 Supermans 5 Pull Ups (add weight if able) STRENGTH/SKILL Speed Pull Sumo Deadlift (5 X 3) * @70% * every 90 seconds, reset after each rep Seated Box Jump (4 X 4) * rest 60 seconds * work up to a...
by Larris H. | Sep 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Wide Grip Pull Ups 5 Ring Dips/ Holds 5 Chin Ups 5 Ring Dips/ Holds * scale pull ups to partner assisted STRENGTH/SKILL Strict Press (6 X 3) * 60 seconds rest METABOLIC CONDITIONING Metcon (Time) 5 Rounds 10 Burpees 15...
by Larris H. | Sep 18, 2017
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 10 Row 250 10 KB Windmills (5 each side) METABOLIC CONDITIONING Metcon (Time) 4 Rounds Run 400 30 Air Squats or 18 Pistols 20 AbMat Sit Ups 50 Double Unders Rest 2 minutes Metcon (No Measure) Accumulate Volume in 8 minutes...
