by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 10 Scap Push-ups 20 Banded Pull-aparts WARM UP 0-10 minutes 3 Sets 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 10 Hollow Rocks *Add weight after first set STRENGTH/SKILL 10-30 minutes * EMOM 12...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull up progressions and practice WARM UP 0-10 minutes Max Double Unders in 2 minutes Then Max Burpees in 1 minute METABOLIC CONDITIONING 10-45 minutes Metcon (No Measure) EMOM 40 Minute 1: 45s Assault Bike Minute 2: 45s Row...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Banded Hip Mobility x 60s each * Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose WARM UP 0-10 minutes 2 Rounds 10 BB Thrusters 20 Double Unders 10 BB Rows 20 Double Unders 10 Front Rack...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION WARM UP With a partner 10 Wallballs each 10 Hang Muscle Cleans each (empty bar) 10 Bar Facing Burpees each – Add weight and repeat METABOLIC CONDITIONING Metcon (Time) With a partner for time: 100-80-60-40-20 Wallballs (20/14)...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Glute Activation X-Band Forward X Band Backward X Band Left X Band Right 10 Single Leg Glute Bridge WARM UP 0-10 minutes 100 Double Unders For Time (3 minutes practice) then 10 Sumo Deadlifts 5 Box Jumps – Add weight +...
