by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 35 with a partner: 1 Rope Climb 200 Meter Run 10 KBS (70, 53)*One athlete completes a full round at a time.
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2:00 Mini band walks then 2 rounds w/ BB: 10 Good Mornings 10 Back Squats 10 Front Rack Reverse Lunges 10 Romanian Deadlifts STRENGTH/SKILL Wide Stance Box Squat (7×3) *w/ chains @60% every 60s. METABOLIC CONDITIONING Green...
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP “Rowling” w/ partner x 10:00 *Resting athlete completes: 20 Single Unders :20 Elbow Plank METABOLIC CONDITIONING Metcon (No Measure) AMRAP 20 w. a partner: 90s Max Calories Assault Bike *AMRAP of: 30 Double Unders 15...
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 rounds: 10 Active Shoulders 10 Ring Rows 20 Banded Pull-Aparts 10 PVC Pass Thrus STRENGTH/SKILL Close Grip Chin-Up Clusters (4 x 2.2.2) *Add weight if able *:10 rest between each set of 2 *Rest 90s between total completed sets...
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 400m run then, 2 Rounds: Butt Kicks High Knees Toy Soldiers High Skips Carioca *Use length of gym down and back METABOLIC CONDITIONING Micheal (Time) 3 Rounds Run 800 meters 50 Supermans 50 Sit Ups * 25 minute cap METABOLIC...
by Julie M. | Nov 6, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Wallballs Deadlifts *Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets. STRENGTH/SKILL Front Squat (1RM) *Take 8-10 sets to build in weight *Rest 2-3:00 *Beginner: 5×5...
