by Larris H. | Oct 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP Alternating Tabata (:20/:10) for 4 sets Hollow Rocks Air Squats then 10 Front Rack Reverse Lunges 15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip 20 Russian Twists with a plate STRENGTH/SKILL Metcon (No Measure) Skill EMOM...
by Larris H. | Oct 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations each STRENGTH/SKILL Close Grip Chin Up (5 X 5-10) * rest 90 seconds * add weight as tolerated...
by Larris H. | Oct 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10 Banded Hamstrings 10 Hollow Rocks 10 Candlestick Rollsthen 2 sets 20 Partner Leg Throwdowns METABOLIC CONDITIONING Metcon (No Measure) 8 Intervals 250 Row Sprint or 25 second Bike Sprint * can alternate between them * rest 2...
by Larris H. | Oct 5, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Strict Pull Ups 10 Hand Stand Push Ups/DB Strict Press STRENGTH/SKILL Overhead Squat (5 X 4) * rest 2 minutes * add weight each set METABOLIC CONDITIONING Stonewall (Time) 30 Power Snatches (135/95/65) Rest 3 Minutes...
by Larris H. | Oct 3, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds Run 200 10 Push Press (35/55) 10 Thrusters STRENGTH/SKILL Jerk (any style) (1RM) * 2 minute rest between heavy attempts * beginners push press 6 X 3 adding weight as form permits * record jerk type and weight used as an...
by Larris H. | Oct 2, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Pull Ups or 5 Muscle Ups (Bar or Ring) 10 Goblet Squats 10 KBS 10 KB Lateral Squats METABOLIC CONDITIONING Metcon (Time) For Total Time Run 800 Meters 40 Russian KBS (70/53/35) 15 Strict Pull-ups Rest 2:00 Run 800...
