by Larris H. | Jul 24, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds Run 400 Meters 5 Strict Pull ups 10 Push Ups 10 Sit Ups METABOLIC CONDITIONING Micheal (Time) 3 Rounds Run 800 meters 50 Supermans 50 Sit Ups * 25 minute cap STRENGTH/SKILL KB/DB Single Leg RDL (3 X 10 each ) * rest 60...
by Larris H. | Jul 23, 2017
GENERAL PHYSICAL PREPARATION WARM UP 10-8-6-4-2 Wallballs Deadlifts *Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets. STRENGTH/SKILL Front Squat (1RM) * rest 2-3 minutes between 1RM attempts * beginners perform sets of 5...
by Larris H. | Jul 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 minutes X Band Walk *These should burn 2 Sets adding weight: 5 Deadlifts 5 RDLs 5 Muscle Clean 5 Front Squat *In between sets complete 10 Glute Bridges” STRENGTH/SKILL Speed Pull Deadlift (6 X 3) * @75% or greater * touch...
by Larris H. | Jul 19, 2017
GENERAL PHYSICAL PREPARATION WARM UP 8 DB/KB Push Press 8 DB/KB Front Squat 8 DB/KB Front Rack Lunges (4 each leg) 8 Alt. DB/KB Snatches 8 DB/KB Renegade Rows + Push-up between each row. (push-ups can be done from knees if needed) STRENGTH/SKILL Overhead Squat (5 x 6)...
by Larris H. | Jul 17, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 400 50 Single Unders 10 Burpees Run 400 METABOLIC CONDITIONING Metcon (Time) 3 RFT w. a partner: Row 1k Run 800 Meters 100 Double Unders (2 X singles) 30 Burpees *One person works. Split work in half. 35:00 Cap...
by Larris H. | Jul 16, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 800 then 2:00 of X-Band Walks Then with empty barbell 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Goodmorning 5 Thrusters STRENGTH/SKILL Power Clean Cluster (5 X 1.1.1) * @80% of 1RM, 10 seconds between reps * 2...
