by Larris H. | Aug 3, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 0-8 minutes 10 Air Squats 10 Goblet Squats 10 KB Snatch (switch arms each round) STRENGTH/SKILL 10-30 minutes Chained Back Squat (8 X 3) * 60 seconds between each set METABOLIC CONDITIONING 30-50 minutes Metcon (AMRAP...
by Larris H. | Aug 2, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds (85/55) 5 Strict Press 5 Bent Over Supinated Rows 5 Stiff Leg RDL 5 Hang Power Cleans 30 Banded Hamstrings STRENGTH/SKILL 10-25 minutes Speed Pull Deadlift (8 X 3) * 60 seconds between sets METABOLIC...
by Larris H. | Aug 1, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 1 Round 10 Each Leg Front Rack Lunges (85/55) (Alternating) 10 Push Press 10 KBS 10 Superman 10 Air Squats 10 (each leg) Alternating Step Ups STRENGTH/SKILL 10-35 Minutes * 60 seconds rest between each Turkish Get Up...
by Larris H. | Jul 28, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 8 minutes 100 meter run Wall Balls: 10 Box Jump: 5 STRENGTH/SKILL 10-30 Minutes Wide Stance Box Squat (8 X 2 @ 70%) * every 60 seconds METABOLIC CONDITIONING 30-50 Minutes Metcon (AMRAP – Rounds and Reps) 8...
by Larris H. | Jul 27, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Rounds Partner Glute Hams: 6 Empty Barbell Strict Press: 8 Snatch Balance: 6 Beat Swings: 12 STRENGTH/SKILL 10-30 Minutes Speed Pull Sumo Deadlift (8 X 3) * every 60 seconds * try to add 5-10lbs weight you used...
