by Larris H. | Aug 10, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Split Jerk Footwork Then 5 Minutes 10 Empty Barbell/PVC Split Jerk 10 OHS 10 Beat Swings STRENGTH/SKILL 10-30 Minutes Strict Press (6 X 3) METABOLIC CONDITIONING 30-55 minutes Metcon (Time) 3 Rounds with a Partner...
by Larris H. | Aug 9, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes AbMat Pizza Game 6 Minutes Every Drop is 5 Air Squats and 10 Mountain Climbers STRENGTH/SKILL 10-30 minutes Speed Front Squats (6 X 3 ) Single Arm Dumbbell Row (3 X 10-12 ) METABOLIC CONDITIONING 30-50 minutes Metcon...
by Larris H. | Aug 8, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 0-8 Minutes 10 Candlestick Rolls * roll to pistol 5 each leg if able 10 AIr Squats 5 Handstand Push Ups STRENGTH/SKILL 10-30 Minutes * Superset. 60 seconds between each exercise Double KB Front Rack Step Up (3 X 6...
by Larris H. | Aug 7, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Sets 5 Deadlifts 5 Muscle Cleans 5 Thrusters 20 Lateral Jumps over the Bar *Rest as needed. Add light weight to bar. STRENGTH/SKILL 10-30 Minutes EMOM 12 Odd: 3 Power Cleans @ 75% Even: 3 High Box Jumps METABOLIC...
by Larris H. | Aug 4, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Rounds 5 Deadlifts 5 Muscle Cleans 10s Pigeon Pose ea 5 Power Cleans 5 Jerks 10s Pigeon Pose ea STRENGTH/SKILL 10-30 minutes Speed Front Squats (8 X 3) METABOLIC CONDITIONING 30-50 Minutes Metcon (Weight) AMRAP 3: 30...
