by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up Progression Work WARM UP 0-10 minutes Burpee Deconstruction 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack STRENGTH/SKILL 10-30 minutes * EMOM 10 minutes Speed Pull Sumo Deadlift (5 X 4 @70%) * even minutes High...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Banded Calve Rotations x 15 rotations each WARM UP 0-10 minutes With a partner, one person working Row 250m x 2 rounds Partner resting performs: Foam Rolling of x 10 passes each: Calves Adductors STRENGTH/SKILL 10-30 minutes *...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION Metcon (AMRAP – Rounds and Reps) AMRAP 30 teams of 2: 10 Wallballs (20/14) 8 Pull-ups 6 Burpee Box Jumps (24/20) *One athlete completes a full round then switches
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 20 Wall Squats WARM UP 0-10 minutes 3 Rounds 10 Kettlebell Swings 10 KB Snatches 10 KB Overhead Squat (5 each arm) STRENGTH/SKILL 10-30 minutes Sumo Deadlift (6 X 4 @60%) * every 60 seconds * focus on technique. ...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lax Ball, 30s ea. spot – Pecs – Scapular – Triceps ” WARM UP 0-10 minutes With Empty Barbell: 10 Strict Press 8 Push Press 6 Barbell Curls 4 Jerks 10 Band Pushdowns 10 Band Pull-aparts STRENGTH/SKILL...
