by Julie M. | Feb 8, 2018
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (Time) For time w. a partner: 80 Curtis P’s (95, 65) Run 2 Mile carrying medball (20, 14) (or a light sandbag) *One person works at a time. *30:00 Cap *Alternate Scaling 2 Mile Medball Run = 20 Minute...
by Julie M. | Feb 8, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10 X-Band Walks Left/Right 10 Banded Goodmornings 10 X-Band Walks Forward/Backward 10 Glute Bridge with 1 count at top 10 Banded Goodmornings Then, 5 Deadlifts 5 Front Squats 10 Wallballs Rest + add light weight to bar 3 Deadlifts...
by Julie M. | Feb 8, 2018
GENERAL PHYSICAL PREPARATION WARM UP “MUSICAL MEDBALLS!” STRENGTH/SKILL Max Distance Farmers Carry (Max Distance ) *Max Distance in 5:00 Max Distance Front Rack Carry (Max Distance ) *Max Distance in 5:00 METABOLIC CONDITIONING Metcon (AMRAP –...
by Julie M. | Feb 8, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10 BB Rows 2 Rounds: 10 Banded Pull-aparts 5 Push Press 10 Push-ups 5 S20H 10 Banded Pull-aparts Then w/ lax ball, hit 1-2 trigger points x 30s each: – Pecs – Triceps STRENGTH/SKILL Floor Press (1×1) *Build to a...
by Julie M. | Feb 8, 2018
GENERAL PHYSICAL PREPARATION WARM UP Foam Roll x 1-2 Trigger Spots/30s each Calves Quads IT Bands Then, 10 Alt. DB Snatch from Floor 10 Hollow Rocks 5 DB Push Press each arm 10 DB Goblet Squats 5 DB Rows each arm 10 Walking Lunges Then, 2:00 of Double Practice....
by Julie M. | Feb 8, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 15 Banded Goodmornings 1:00 Mini Band Walk Then w/ BB: 5 Deadlifts 10 Lateral Bar Hops 5 Front Squats 10 Burpees 5 Power Cleans 5 Front Squats *Add weight 2 Power Cleans 2 Lateral Burpees 2 Squat Cleans 2 Lateral...
