by Larris H. | Aug 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Wallballs 400 meter run 20 Wall Balls 200 meter run 20 Wall Balls STRENGTH/SKILL Metcon (No Measure) EMOM 12 Even: 5 Strict Ring Dips Odd: 5 Weighted Pull Ups METABOLIC CONDITIONING Metcon (No Measure) 4 Rounds of 60s Work/30s...
by Larris H. | Aug 8, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds with light weight 10 Supinated Grip Bent-over Rows 5 Strict Press 10 Pronated Grip Bent-over Rows 5 Push Press 10 Front Squats 5 Push Jerk 10 Goodmornings STRENGTH/SKILL HPCL + PP + PJ (EMOM 12) * @75-80% of push press, or...
by Larris H. | Aug 7, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Strict Pull Ups 3 HSPU 20 PVC Pass Throughs STRENGTH/SKILL Overhead Squat (5 X 3 ) * rest 90 seconds * add weight each set Alternating DB Lunges (3 X 10 each leg) METABOLIC CONDITIONING Metcon (AMRAP – Rounds and...
by Larris H. | Aug 3, 2017
STRENGTH DAY WARM UP 2 Rounds 5 Snatch Grip RDLs 5 Muscle Snatches 5 Back Squats 5 Back Reverse Lunges each leg STRENGTH/SKILL Power Snatch (8 X 2) * @70-75% * rest 90 seconds Speed Back Squats (5 X 5) * @60% * 90 seconds rest Romanian Deadlift (4 X 8 ) * add weight...
by Larris H. | Aug 2, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 15 Wall Balls 10 Pistols STRENGTH/SKILL Hang Power Clean (4 X 4 ) * add weight each set * rest 90 seconds between Front Squat (4 X 5) * add weight each set * rest 90 seconds between METABOLIC CONDITIONING Metcon (AMRAP...
