by Larris H. | Aug 27, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Heavy KBS (squeeze glutes) 10 Wide Stance Goblet Squats 15 seconds elbow planks (squeeze abs) STRENGTH/SKILL Front Squat Cluster (6 X 1.1.1 ) * rerack and 20 second rest between each rep * 2 minutes rest between sets *...
by Larris H. | Aug 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Strict C2B Pull Ups 5 Ring Dips/ :30 Static Hold Then 2 Rounds 10 RDLS 5 Muscle Snatch below knees 10 Front Squats 5 Power Snatch below knees 10 X Band Walks (L, R) STRENGTH/SKILL Chained Front Squats (5 X 4 ) * @60%...
by Larris H. | Aug 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Push Ups 10 Strict Press 10 Wall Balls STRENGTH/SKILL Push Press (6 x 5) * rest 1:30-2:00 METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 18 12 T2B 12 Russian Swings (53/35/26) 12 Goblet Lunges...
by Larris H. | Aug 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 6 Intervals Double unders/Fast Singles :40 work/:20 rest Then 50 Banded Pull Aparts 30 Hollow Rocks STRENGTH/SKILL Close Grip Bench Press (5 X 5) * 1 count pause * rest 90 seconds Supinated Grip Barbell Row (5 X 6) * rest 90...
by Larris H. | Aug 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 5 Strict Pull Ups 5 Push Ups (3 count pause at bottom) STRENGTH/SKILL Metcon (No Measure) EMOM 12: Minute 1: 10 RDLs (Heavy) Minute 2: 1 TGU each arm Minute 3: 10 BB Rows (Heavy) METABOLIC CONDITIONING Metcon (AMRAP – Rounds...
