by Larris H. | Dec 11, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Sets: 5 Single Leg Glute Bridges ea w. 1 ct a top 10 Kettlebell Swings (squeeze glutes at top) WARM UP 0-10 minutes 3 Sets 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 20 Lateral Jumps over the Bar 10 Lateral...
by Larris H. | Dec 10, 2016
GENERAL PHYSICAL PREPARATION WARM UP 5 minute rest between each Air Bike 2 Minutes Max Calories (Calories) Row 2 Minute Max Calories (Calories) METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 30 2 Rope Climbs 20 Deadlifts (155/105) 40 Box Jumps...
by Larris H. | Dec 8, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 20 PVC Passthroughs 10 Empty Barbell Strict Press then Pull Up/Muscle Up Progressions and Practice WARM UP 0-10 minutes 3 Rounds 30 Double Unders 10 Jump Squats 10 Back Squats * add weight each round * double under...
by Larris H. | Dec 6, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 x 10 Deadbugs WARM UP 0-10 minutes 2 Rounds :30 work/ :30 restWall Balls AbMat Jump Squat Row STRENGTH/SKILL 10-30 minutes 3 Position Clean * High Hang * Hang * Below the Knee * Work up to a challenging load and work 5 sets...
by Larris H. | Dec 4, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 10 PVC Overhead Squats 10 PVC Snatch Balance Pigeon Pose on a box: 1:00 ea. side WARM UP 0-10 minutes With an Empty Bar and adding weight: 3 Rounds: 5 Muscle Cleans 5 Front Squats 3 Power Cleans 3 Front Squats...
