by Larris H. | Dec 18, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 30 Lateral Squats (15 each side) WARM UP 0-10 minutes 2 Rounds Standard Prelude Warm Up, 30 seconds each (Air Squat, Jumping Jacks, Mountain Climber, Jumping Squats Then 5 Burpees 10 Deadlifts 4 Burpees 10 Front...
by Larris H. | Dec 15, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up/Muscle Up Progressions WARM UP 0-10 minutes With a PVC: 10 Pass Throughs 10 Around the Worlds 10 OHS 10 Snatch Balance Then 2 Rounds with light barbell: 30 Single Unders 10 Lunges in place 5 Sumo Deadlifts...
by Larris H. | Dec 14, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pick a gymnastics move and practice WARM UP 0-10 minutes 3 Rounds 10 Kettlebell Swings 10 Lateral Squats (5 each side) 30 Double Unders (1 minute practice) METABOLIC CONDITIONING 10-30 minutes Metcon (AMRAP – Rounds and...
by Larris H. | Dec 13, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lax Ball in Scapular + Pec: 20-30s ea. spot WARM UP 0-10 minutes Row 500m 10 Burpees 10 Push Press 10 BB Rows 10 Burpees 10 Supinated Grip BB Rows STRENGTH/SKILL 10-30 minutes Weighted Multi Grip Pull Ups + Negatives (6 X 4) * ...
by Larris H. | Dec 12, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull up/Muscle Up Progressions WARM UP 0-10 minutes 2 Sets: 5 PVC Pass Throughs 5 PVC around the worlds ea. 5 Push-ups Then w. empty bar: 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Push Press 5 OHS STRENGTH/SKILL 10-30 minutes...
