by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 32 w. a partner: 22 Hang Power Cleans (115, 75) 22 Bar Facing Burpees (24, 20) 1 Mile Run *One athlete works at a time...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 500m row or 400m run then, 20 X-Band Walks each direction 20 Banded Goodmornings 20 Walking Lunges 20 Banded Goodmornings 20 X-Band Walks STRENGTH/SKILL Wide Stance Box Squat (8×3) *w/ chains @55% every 60s. *try to add...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP Alternating Tabata: 8 Intervals :20/:10 1a) Air Squats 1b) Single Unders 8 Intervals :20/:10 1a) Elbow Plank 1b) PVC OHS METABOLIC CONDITIONING Metcon (No Measure) EOMOM 10: Odd: 3-5 Strict Pull-Ups Even: 5-8 HSPU or :20 Handstand...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP Foam Roll Lats x 10 Passes each Then 3 Rounds of: 7 BB Rows 7 Push Press 20 Banded Pushdowns 20 Banded Pull-aparts STRENGTH/SKILL Bench Press (1RM) *Progressively build sets from 5-3-3-2-1-1-1 *Rest 2:00-3:00 *Beginners 7×4...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 400m Run then w/ light KB complete: 8 Single Arm KBS (ea. side) 8 Single Arm KB Push Press (ea. side) 8 Goblet Squats 8 Goblet Reverse Lunges (alternating, total) 8 Yoga Push-ups 8 KBS 8 American Swings *Rest 20s between each...
by Julie M. | Nov 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2:00 Walk with mini bands then, 2 rounds of: 20 Jumping Jacks 15 Air Squats 20 Mt. Climbers 15 Jumping Squats STRENGTH/SKILL Front Rack Lunge (5RM) *5RM reverse lunge on each leg *Rest 2:00 METABOLIC CONDITIONING Pelti (Time) For...
