by Julie M. | Nov 9, 2017
FIELD DAY Max Broad Jump (Distance) * 3 Attempts. Power output test Max Unbroken Wall Balls (AMRAP – Reps) *Test of mental capacity/endurance. Max Distance Run in 12 Minutes (Distance) *Also known as the “Cooper Test”. If you have a watch with a...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP As a group w/ PVC Burgener snatch warm-up Then 3 rounds w/ empty BB: 3 Muscle Snatches 4 Overhead Squats 5 Back Squats 6 Goodmornings STRENGTH/SKILL Deadlift (8 X 3) * every 60 seconds METABOLIC CONDITIONING Church Hill (AMRAP...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP “Musical Medballs” *Athletes who are “out” perform AMRAP 5 push-ups, 10 air squats, 15 sit-ups while music is playing METABOLIC CONDITIONING Metcon (Calories) AMRAP 4: Calories Assault Bike Rest 1:00 AMRAP...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Squat Thrusts Push-ups Air Squats Hollow Rocks then, 50 Banded Pull-Aparts 30 Banded Push-Downs STRENGTH/SKILL Pull-up Clusters (4 x 1.1.1) *10s rest between reps *Shoulder width grip *Add weight if able *Scale to...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 6: 30 Single-Unders 20 Shoulder Taps 15 Air Squats 10 Alt. Lunge 5 Burpees METABOLIC CONDITIONING Metcon (No Measure) EMOM 10: ODD Minutes: 20s Kipping, T2B, or Kipping/Butterfly Pull-up EVEN Minutes: 20s L-Sit or L-Hold...
by Julie M. | Nov 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 200m run then 2 rounds of: 5 Romanian Deadlifts 5 Muscle Cleans 5 Power Cleans 5 Front Squats 5 Strict press *add light weight STRENGTH/SKILL Power Clean Cluster (5 x 1.1.1) *@80% of 1RM *10s rest between reps *2:00 rest between...
