by Larris H. | Jun 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Alternating Strict DB Press (5 each side) 10 Beat Swings GYMNASTICS STRENGTH DEVELOPMENT Strict Handstand Push Ups (5 X 3-5) * 60 seconds rest * modify to seated DB press 5 X 8-10 reps each set Ring Pull Ups (5 X 5 ) *...
by Larris H. | Jun 25, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 5 Russian Swings Right Arm 5 Russian Swings Left Arm 5 Goblet Lateral Squats to left 5 Goblet Lateral Squats to right 5 Goblet Squats STRENGTH/SKILL Wide Stance Box Squat (3RM) * take 6-8 sets to work up to a 3RM * rest...
by Larris H. | Jun 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP X-Band Walks x 2:00 Then w. a PVC – 10 Pass Thru – 10 Around the World – 10 OHS Then with an empty barbell – 5 Snatch Grip Deadlifts – 5 Muscle Snatch from below knee – 5 OHS (or Front Squat)...
by Larris H. | Jun 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 8 Rounds :20 work/:10 rest Hollow Rock Air Squat then 10 BB Front Rack Lunges 15 BB Rows (5 each pronated/supinated/wide grip) 20 Russian Twists with a plate METABOLIC CONDITIONING Metcon (No Measure) EMOM 8 Odd: Bike Even: 30...
by Larris H. | Jun 20, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 5 Shoulder Press 5 BB Rows 10 Wall Balls 25 Banded Pushdowns * add weight after first round STRENGTH/SKILL Strict Press (1RM) * take 8-10 sets to work up to 1RM * 2 minutes rest * beginner 5 X 5 adding weight Bent Over Row...
by Larris H. | Jun 19, 2017
GENERAL PHYSICAL PREPARATION WARM UP 100 Double Unders or 150 singles then 10 Strict Pull Ups 10 Push Ups 10 Shoulder Taps METABOLIC CONDITIONING Metcon (No Measure) 4 Rounds Bike 60 seconds * rest 2 minutes Metcon (No Measure) 5 Rounds Chest facing wall handstand...
