by Larris H. | May 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Minutes 20 Single Leg Romanian Deadlifts (KB or DB) Front Rack Walking Lunge (length of gym) 10 KBS GYMNASTICS SKILL DEVELOPMENT 10-25 minutes Spend 15 minutes working on muscle ups or pull ups WEIGHTLIFTING...
by Larris H. | May 16, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minute AMRAP Run: 100 DB Overhead Single Arm Walking Lunge (length of gym) * Switch Arms each round Strict HSPU: 5 GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps...
by Larris H. | May 15, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds :45/:15 Row KB Goblet Squat Candlestick Roll GYMNASTICS SKILL DEVELOPMENT 10-25 minutes Spend 15 minutes working on muscle ups and pull ups METABOLIC CONDITIONING 25-40 minutes Buck Furpess (Time) 100 Front...
by Larris H. | May 12, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-12 minutes 4 Rounds 1 Minute Work 30 seconds transition Row Double Unders GYMNASTICS SKILL DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps (5-5-5-5-5-5) METABOLIC CONDITIONING 25-50 minutes Metcon (Time)...
by Larris H. | May 11, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 5 Rounds :20/ :10 Superman Hold Ball Slam (30/20) Wall Hollow Hold Burpee METABOLIC CONDITIONING 10-30 minutes For Time 800 meter run 10 Dumbbell Thrusters (35/25)400 meter run 8 Dumbbell Thrusters (35/25) 200 meter...
