by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING PRELUDE 12 DAYS OF CHRISTMAS (Time) 1 POWER CLEAN (135/95) 2 FRONT SQUATS 3 S2O 4 SLAM BALLS (30/20) 5 PUSH-UPS 6 JUMPING SQUATS 7 BURPEES 8 T2B 9 KBS 10 400M RUN/200M WALK 11 DEADLIFT 12 MU/C2B/PULL-UP/RR...
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Power Snatch 15 Banded Pull-Aparts 5 OHS 15 Banded Pull-Aparts behind neck 3 Hang Power Snatch 15 Banded Pull-Aparts 5 OHS 15 Banded Pull-aparts behind neck STRENGTH/SKILL Hang Power Snatch (6×3) *@75% or moderate weight...
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP BP Dynamic Warmup “Dynamic Warm-Up” High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Toy Soldiers Carioca Jumping Jack Shuffle 90 Degree Hip Rotation METABOLIC CONDITIONING Metcon (AMRAP – Rounds and...
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATIONS WARM UP 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Squats X-Band Walk x 10 Steps each direction STRENGTH/SKILL Wide Stance Box Squat (6×3) *@70% every 60s Speed Pull Deadlift (6×1) *@75% every 30s....
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP 15 Wallballs 10 Burpees 5 OHS w/ empty BB Then w/ empty bar: 3 Muscle Snatch 3 OHS *Add light weight 3 Power Snatch 3 OHS STRENGTH/SKILL METABOLIC CONDITIONING Zercher Box Squat (2RM) *Build to 2RM in 6-8 sets *Rest 2:00 ,: Tunnel...
by Julie M. | Dec 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP Row 250 Meters 20 Walking Lunges 20 Hollow-Rocks 2:00 of Double Under Practice STRENGTH/SKILL Skills Practice 5:00-10:00 of Rowing Pause Drills METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 25: 500m Row or...
