by Larris H. | May 1, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds Max Effort Bike 40 seconds Max T2B 40 seconds Max Push Ups 40 Seconds Max S2O 40 seconds (35/55) * 20 seconds rest between each STRENGTH/SKILL 10-30 minutes Push Press (8 X 3) * @75% or greater * 60 seconds...
by Larris H. | Apr 30, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 4 Rounds: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) STRENGTH/SKILL 10-30 minutes Front Squat Cluster (6 X 1.1.1) * rerack weight and rest 20 seconds...
by Larris H. | Apr 27, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds With a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Burpees 10 Alternating Rev Lunges 10 Wallballs 20 Double Unders STRENGTH/SKILL 10-35 minutes Wide Stance Box Squat (8 X 3) * @40-60% with...
by Larris H. | Apr 26, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds 10 DB HPS ea 20 Mtn Climbers 10 Air Squats STRENGTH/SKILL 10-30 minutes * EMOM 16 (Even Pull Ups; Odd Handstand Hold) Strict Pull Up (5) * start at a dead hang each rep Wall Facing Handstand Hold (20-30...
by Larris H. | Apr 25, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 10 Hollow Rocks *Add weight after first round STRENGTH/SKILL 10-30 minutes EMOM 12 minutes (Even: Hollow Holds; Odd: Split Jerk) Split Jerk (6 X...
by Larris H. | Apr 24, 2017
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes Run 400 meters 8 Burpess Run 200 meters 8 Push-ups Run 100 meters 10 Air Squats Run 400 meters METABOLIC CONDITIONING 10-50 minutes Metcon (No Measure) EMOM 40 Minute 1: 45s Bike Minute 2: 45s Row Minute 3: 12 Burpees...
