by Julie M. | Dec 12, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest...
by Julie M. | Dec 12, 2017
GENERAL PHYSICAL PREPARATION WARM UP With a partner 2 Rounds: 5 DB Front Squats 5 DB Push Press 5 DB RDLs 5 DB Power Cleans 5 DB Thrusters *One athlete completes all work then their partner goes. STRENGTH/SKILL Wide Stance Box Squat (8×3) *@65% every 60s....
by Julie M. | Dec 12, 2017
GENERAL PHYSICAL PREPARATION WARM UP Abmat Pizza Game *For every drop complete: 3 Burpees 21 Single Unders METABOLIC CONDITIONING Metcon (No Measure) 10 Rounds of: Single Arm Farmer Carry x 50 feet each (70, 53) 30s Hard Effort Row or Bike Rest 60s. Score = what you...
by Julie M. | Dec 12, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Muscle Snatch 3 OHS 10 Wall Slides with a band Rest 20s 3 Hang Power Snatch 3 OHS 10 Wallslides with a band Add light weight to the barbell: 3 Hang Power Snatch 3 Power Snatch STRENGTH/SKILL Hang Power Snatch (6X3) *@70% or...
by Julie M. | Dec 11, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 Meters then, 20 Walking Lunges 20s Elbow Plank 20 Jumping Jack Run 200 Meters METABOLIC CONDITIONING Metcon (Time) 4 Rounds of: Run 400 Meters Rest 30s Run 200 Meters Rest 2:00 Scale for run: 60s/30s bike Metcon (No...
by Julie M. | Dec 7, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Russian Swings Goblet Squats *In between each set complete 15 Banded Pull-aparts + 20 Single Unders STRENGTH/SKILL Barbell Glute Bridge (5×8) *AHAP *1 ct. squeeze at top *Rest 60s. METABOLIC CONDITIONING Pavement...
