by Larris H. | Aug 15, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Supinated Grip BB Row 5 Strict Press 10 Pronated Grip BB Row 5 Push Press 10 Front Squats 5 Push Jerks 10 Good Mornings STRENGTH/SKILL HPCL + PP + PJ (EMOM 12) * @75-80% of push press * beginners work on technique...
by Larris H. | Aug 14, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Push Ups 10 Sit Ups Then bike 2 minutes max calories Air Bike 2 Minutes Max Calories (Calories) 2 minutes max calories on air bike METABOLIC CONDITIONING Metcon (No Measure) Every 7:00 x 3 sets Run 800 75 Double Unders...
by Larris H. | Aug 10, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Jumping Jacks 20 Mountain Climber Then 800 meter max effort Then with an empty barbell 10 RDLs 5 Muscle Snatch from below Knee 10 Front Squats 5 Power Snatch from Below knee 800m Run (Time) Max Effort 800m Run STRENGTH/SKILL...
by Larris H. | Aug 9, 2017
GENERAL PHYSICAL PREPARATION WARM UP 20 Wallballs 400 meter run 20 Wall Balls 200 meter run 20 Wall Balls STRENGTH/SKILL Metcon (No Measure) EMOM 12 Even: 5 Strict Ring Dips Odd: 5 Weighted Pull Ups METABOLIC CONDITIONING Metcon (No Measure) 4 Rounds of 60s Work/30s...
by Larris H. | Aug 8, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds with light weight 10 Supinated Grip Bent-over Rows 5 Strict Press 10 Pronated Grip Bent-over Rows 5 Push Press 10 Front Squats 5 Push Jerk 10 Goodmornings STRENGTH/SKILL HPCL + PP + PJ (EMOM 12) * @75-80% of push press, or...
by Larris H. | Aug 7, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Strict Pull Ups 3 HSPU 20 PVC Pass Throughs STRENGTH/SKILL Overhead Squat (5 X 3 ) * rest 90 seconds * add weight each set Alternating DB Lunges (3 X 10 each leg) METABOLIC CONDITIONING Metcon (AMRAP – Rounds and...
