by Larris H. | Sep 3, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Then, 5 Candle Stick Rolls 10 Lateral Squats 20-30s Wall Ankle Mobilization STRENGTH/SKILL Front Squat Box Squat (1RM) * take 8-10...
by Larris H. | Aug 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP Row 21 Calories X Band 10 Steps each direction 10 Lateral Squats 5 Right Leg Glute Bridge (1 ct at top) 5 Left Leg Glute Bridge STRENGTH/SKILL Thruster (1RM) * from the rack * rest 2 minutes between heavy attempts METABOLIC...
by Larris H. | Aug 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Air Squats 8 Front Squats 6 Overhead Squats 8 Strict Press 6 Push Press 4 Push Jerks 8 Deadlifts 6 Hang Power Cleans STRENGTH/SKILL Metcon (No Measure) 10 minute gymnastic skill practice METABOLIC CONDITIONING Metcon...
by Larris H. | Aug 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Strict Pull Ups 5 Ring Dips or 30 second hold 10 Push Ups STRENGTH/SKILL Close Grip Bench Press (5 X 4) * 1 count pause * 90 seconds rest Bent Over Row (5 X 6) * supinated grip * rest 90 seconds METABOLIC CONDITIONING...
by Larris H. | Aug 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 30 Banded Hamstring Curls 10 RDLs (moderate weight) STRENGTH/SKILL Deadlift (6 X 3) * every 60 seconds * As Heavy as Possible METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 20: Run 400 Meters 50...
