by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 20 wall squats WARM UP 0-10 minutes 3 Rounds 10 Air Squats/Candle Stick to Pistol 10 Single Arm KB S2O (5 each) METABOLIC CONDITIONING 10-55 minutes Metcon (No Measure) AMRAP 40 w. a partner: 20 KB Snatches (53/35)...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 5 Yoga Push-ups 20 Banded Pull-aparts WARM UP 0-10 minutes 2 Rounds 30 seconds each Jumping Jacks Air Squat Push Ups Jump Squats Then 2 Rounds 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 20 Double Unders...
by Larris H. | Jan 23, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lax Ball x 30s each spot Triceps Pec insertion Scapular WARM UP 0-10 minutes Row 500 or 400 run Then 10 Step-ups 10 Hollow Rocks 10 Supermans 10 Squat Thrusts Then 500m row or 400m run METABOLIC CONDITIONING 10-40 minutes Row...
by Larris H. | Jan 22, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Glute/Hamstring/Quad Circuit X-Band Walk x 10 ea Banded Goodmonring x 15 Terminal Knee Extensions x 15 ea x 2 Rounds WARM UP 0-10 minutes 3 Rounds 10 Goblet Squats 10 Wall Balls STRENGTH/SKILL 10-30 minutes Zercher Box Squat...
by Larris H. | Jan 19, 2017
Crutch: I need a sip of water during this metcon. Crutch: I sucked in the last round because I didn’t eat enough. Crutch: Gotta chalk up…..again. Crutch: My grips feel funny let me adjust them….again. Crutch: I didn’t PR because I had a bad day at work. Crutch: I know...
