by Larris H. | Sep 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Wide Grip Pull Ups 5 Ring Dips/ Holds 5 Chin Ups 5 Ring Dips/ Holds * scale pull ups to partner assisted STRENGTH/SKILL Strict Press (6 X 3) * 60 seconds rest METABOLIC CONDITIONING Metcon (Time) 5 Rounds 10 Burpees 15...
by Larris H. | Sep 18, 2017
GENERAL PHYSICAL PREPARATION WARM UP AMRAP 10 Row 250 10 KB Windmills (5 each side) METABOLIC CONDITIONING Metcon (Time) 4 Rounds Run 400 30 Air Squats or 18 Pistols 20 AbMat Sit Ups 50 Double Unders Rest 2 minutes Metcon (No Measure) Accumulate Volume in 8 minutes...
by Larris H. | Sep 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 25 Double Unders 10 Strict Pull Ups 10 Empty BB Back Squats STRENGTH/SKILL Back Squat Wave (3-2-1-3-2-1+) * rest 2-3 minutes * start at 50% of 1RM * second wave should be heavier than first * last set is an AMRAP METABOLIC...
by Larris H. | Sep 14, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Light weight sumo deadlift Wall balls STRENGTH/SKILL Speed Pull Sumo Deadlift (5 X 4) * @65% * every 90 seconds, reset after each rep METABOLIC CONDITIONING Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# * 12...
by Larris H. | Sep 13, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Air Squats 10 Push Ups 10 Pistols 10 Diamond Push Ups 5 Candle Stick Rolls/Pistols STRENGTH/SKILL Bench Press (6 X 3) * @85-90% * rest 90 seconds METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 16...
by Larris H. | Sep 12, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 200 Meters 40 Mountain Climbers 100 Single Unders Then With a light DB 10 Alt DB Snatch from Floor 10 DB Push Press ea arm 10 DB Rows ea arm 10 DB Windmills ea arm 10 Push-ups STRENGTH/SKILL Strict Handstand Push Ups (5 X 5) *...
