by Larris H. | Sep 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Strict Pull Ups 10 Air Squats 15 AbMat Sit Ups STRENGTH/SKILL Turkish Get Up + Windmill AMRAP 10 Minutes METABOLIC CONDITIONING The Chief (AMRAP – Rounds and Reps) AMRAP 3 for 5 cylces 3 Power Cleans (135/95/65) 6...
by Larris H. | Sep 7, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Sets of: 5 RDLs 5 Front Squats 5 Sumo Deadlifts 10 Wallballs *add weight after first round STRENGTH/SKILL Speed Pull Sumo Deadlift (5 X 4) * every 90 seconds * @60% Seated Box Jump (4 X 4) * every 60 seconds METABOLIC...
by Larris H. | Sep 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Push Ups 10 KB Swings 10 Pistols STRENGTH/SKILL Bench Press (6 x 3) * @ 75-80% * 60 seconds rest METABOLIC CONDITIONING Gut Check (Time) 3 Rounds 30 Wall Ball (20/14) 25 Pull Ups...
by Larris H. | Sep 5, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds Run 200 10 Push Press * add weight each round STRENGTH/SKILL Push Press (1RM) * take 8-10 sets to work up to 1RM * 2 minutes between heavy attempts * beginners 7 X 4 adding weight if form permits METABOLIC CONDITIONING...
by Larris H. | Sep 4, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 50 Double Unders/100 Singles or 90 sec attempts 20 Alternating Lunges 10 Push Ups METABOLIC CONDITIONING Metcon (No Measure) AMRAP 10: Run 100 Meters or 20s Bike Sprint 10 DB Renegade Rows each arm 30 Double Unders Rest...
