by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds High to Low Plank x 10 passes Shoulder Taps x 20 Banded Lat Stretch x 20s each WARM UP 0-10 minutes 2 Minutes Double Unders then AMRAP 5 30 AbMat 20 Pushups 10 Kick Up to Wall STRENGTH/SKILL 10-30 minutes Hang Squat...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 60s Pigeon Pose on Box Each Side WARM UP 0-10 minutes 3 Rounds 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) ” STRENGTH/SKILL 10-30 minutes Back Squat Cluster...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (Time) Teams of 3: Row 3k Then, 5 Rounds of: 30 KBS (70/53)(53/35) 30 Burpees Then, Row 3k * 40:00 Cap
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 50 Banded Hamstrings WARM UP 0-10 minutes 2 Rounds with a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Burpees 10 Alternating Rev Lunges 10 Wallballs 20 Double Unders STRENGTH/SKILL 10-30 minutes * EMOM 12...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT General Mobilty w. Foam Roller x 10 passes – IT Bands – Lats – Quads – Thoracic Spine WARM UP 0-10 minutes 2 Rounds 10 Beat Swings 10 BB Rows 10 Snatch Balance 20 Air Squats STRENGTH/SKILL 10-30 minutes...
