by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP ROWLING with a partner x 8 intervals. – Rest partner will complete: – 5 Yoga Push-ups – 10 Air Squats – 15s Foam Roll each lat STRENGTH/SKILL DB Neutral Grip Floor Press (4×8) *Rest 30s. Bent Over...
by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10 Banded Pull-apart 10 Pass Thru 10 Banded Pull-apart 10 Around the World 10 Banded Pull-apart 10 OHS w. band 2 Rounds of: 3 Muscle Snatch 3 OHS 3 Cook Squats 3 Lateral Squats on each leg 2 Power Snatch STRENGTH/SKILL Power Snatch...
by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 7: 5 Power Cleans 5 Wallballs 5 Pull-ups 5 Box Jumps w. step down 5 Barbell Rows 1 Rope Climb METABOLIC CONDITIONING Metcon (No Measure) AMRAP 11 in teams of 2: 1 Rope Climb 3 Power Cleans (135, 95) 10 Wallballs (20, 14)...
by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 8: 15 KBS 15 Air Squats 20 Band Pull-Aparts 10 Push-ups 10 T-Crosses 10 Scorpions STRENGTH/SKILL Speed Close Grip Bench Press (3×3) *@50% every 60s *After 3×3 speed, then 3×3 up to a moderate weight. Rest 2:00...
by Julie M. | Apr 11, 2018
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds: 5 Deadlifts 5 Front Squats 5 Single Leg Glute Bridge w. 1 count a top on each side 5 Lateral Burpees *add weight each round STRENGTH/SKILL Speed Front Squats (3×3) *@80% every 60s. Sumo Deadlift (3×3) *@80%...
by Julie M. | Mar 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP PRELUDE WARMUP then 3 rounds w. BB: 1 PC+ 1 FS+ 1 Thruster + 1 BS *Add weight each round STRENGTH/SKILL Zercher Box Squat (1RM) *Warm-up w/ 3 sets of 3 adding weight ea. set *Take no more than 8-10 singles to build *Rest 2:00...
