by Larris H. | Oct 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Strict Pull Ups 8 Ring Dips/Holds Then 2 Rounds 3 Muscle Cleans 3 Push Press 3 Power Cleans 3 Squat Cleans 3 Front Squats 3 Push Press 3 Squat Clean Thrusters STRENGTH/SKILL Front Squat 1 + 1/4 (3RM) * Take 5-6 sets to...
by Larris H. | Sep 28, 2017
GENERAL PHYSICAL PREPARATION WARM UP EMOM 10 ODD Minutes: Pistols x 40s EVEN Minutes: Kipping x 40s STRENGTH/SKILL PCL + FS + J * work up to +10-15lbs of the weight you will be using in the metcon * rest 90 seconds METABOLIC CONDITIONING Dr. Feelgood (Time) For time:...
by Larris H. | Sep 27, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 meters Then, 20 Russian Swings 20 Goblet Squats 20 Push-ups 20 Walking Lunges Then, Run 400 meters STRENGTH/SKILL Strict Press (6 X 3) * add 5lbs from last week * every 60 seconds METABOLIC CONDITIONING Metcon (No Measure)...
by Larris H. | Sep 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 2 Rounds 5 Ring Dips/Holds 8 Toes to Bar STRENGTH/SKILL Metcon (No Measure) EMOM 10 Even: Max Pull Ups (alternate grips each time) Odd: Chest Facing Wall Handstand Hold, Handstand Walk, or Shoulder Taps METABOLIC...
by Larris H. | Sep 25, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Strict Pull Ups, switch grip each round (add weight) 10 Push Ups (Regular, diamond, regular) STRENGTH/SKILL Bench Press (9 X 3) * @60% with 1 count pause * every 60 seconds * change grip every set (close, medium, wide)...
by Larris H. | Sep 21, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10 Jump Squats 10 RDL 10 Supermans 5 Pull Ups (add weight if able) STRENGTH/SKILL Speed Pull Sumo Deadlift (5 X 3) * @70% * every 90 seconds, reset after each rep Seated Box Jump (4 X 4) * rest 60 seconds * work up to a...
