by Larris H. | Jun 18, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds X-Band Walks * 10 steps in each direction 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings Then 2 Rounds 10 Crunches 10 Reverse Crunches STRENGTH/SKILL Conventional Banded Deadlift (1RM) * don’t...
by Larris H. | Jun 15, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds with an empty barbell 5 Snatch Grip Deadlifts 5 Muscle Snatch from below knee 5 OHS 3 Power Snatch + 2 OHS 2 Squat Snatch STRENGTH/SKILL Squat Snatch ( 2 EMOM 6 @70%) * reset after each rep Speed Front Squats (4 EMOM 6...
by Larris H. | Jun 14, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds with empty barbell 10 Front Squats 10 Push Press 10 Thrusters STRENGTH/SKILL Push Press (8 x 3) * every 60 seconds METABOLIC CONDITIONING Metcon (Time) 5 Rounds for total time: 15 Wallballs (20/14/10) Run 400 Meters Rest...
by Larris H. | Jun 13, 2017
GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 7 Barbell Rows 7 Push Press 20 Banded Pushdowns 20 Banded Pull-aparts STRENGTH/SKILL Bench Press (1RM ) * 5-3-3-2-1-1-1. . . . * 2 minutes rest between 1RM attempts * beginner 7 X 4 adding weight as form permits METABOLIC...
by Larris H. | Jun 12, 2017
GENERAL PHYSICAL PREPARATION WARM UP Run 200 Meters then 30 Double or Single Unders 20 Walking Lunges 15 Sit-ups 10 Push-up 15 Hollow Rocks 20 Walking Lunges 30 Double or Single Unders 200 Meter Run METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP...
by Larris H. | Jun 11, 2017
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 50 Double Unders (1 minute practice) 20 Jumping Squats 5 Strict Pull Ups STRENGTH/SKILL Back Squat (1RM) * rest 2 minutes between sets * 3 @50%; 3@60%; 2@70%; 1@80%; 1@85%; 1@90%; 1@95%; 1@95+% METABOLIC CONDITIONING...
