by Larris H. | Aug 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Superman 10 RDL 10 Goodmornings Then 2 minutes X Band Walk STRENGTH/SKILL Deadlift (3RM) * work up to a 3RM * rest 3-4 minutes between working sets METABOLIC CONDITIONING Pelti (Time) For Time 10, 9, 8, 7, 6, 5, 4, 3,...
by Larris H. | Aug 16, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Strict Pull ups 10 Pistols (5 each) 5 HSPU/Piked PU 10 Supermans STRENGTH/SKILL Close Grip Bench Press (5 X 5) * rest 90 seconds Supinated Grip Barbell Row (5 X 6) * rest 90 seconds METABOLIC CONDITIONING Metcon (AMRAP...
by Larris H. | Aug 15, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Supinated Grip BB Row 5 Strict Press 10 Pronated Grip BB Row 5 Push Press 10 Front Squats 5 Push Jerks 10 Good Mornings STRENGTH/SKILL HPCL + PP + PJ (EMOM 12) * @75-80% of push press * beginners work on technique...
by Larris H. | Aug 14, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Push Ups 10 Sit Ups Then bike 2 minutes max calories Air Bike 2 Minutes Max Calories (Calories) 2 minutes max calories on air bike METABOLIC CONDITIONING Metcon (No Measure) Every 7:00 x 3 sets Run 800 75 Double Unders...
by Larris H. | Aug 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Jumping Jacks 20 Mountain Climber Then 800 meter max effort Then with an empty barbell 10 RDLs 5 Muscle Snatch from below Knee 10 Front Squats 5 Power Snatch from Below knee 800m Run (Time) Max Effort 800m Run STRENGTH/SKILL...
