by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pigeon Pose on box. 1 minute each side WARM UP 0-10 minutes W. an empty barbell, 3 sets: 8 deadlifts 8 Front Squats 8 Goodmornings 8 (total) reverse lunges in place 8 Hang Muscle Cleans *rest as needed STRENGTH/SKILL 10-40...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 10 Alternating Bicep Curls 10 DB Shoulder to Overhead WARM UP 0-10 minutes 2 Rounds 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans METABOLIC CONDITIONING 10-40 minutes Metcon (Time) Every 5:00 x 5 Sets: Row...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Wall Squats Arms Extended 2 x 10 Wall Slides 2 x 10 WARM UP 0-10 minutes Kettlebell Warm up: 30s of work/20s of rest -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pistol practice and progressions WARM UP 0-10 minutes Row 500m Then, 10 Hollow Rocks 10 Squat Thrusts 10 Ball Slams 10 Lunges in place each leg 10 Supermans 10 Scorpions METABOLIC CONDITIONING 10-35 minutes Metcon (No Measure)...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward 5 ea Glute Hip Bridge Singe Leg (1 ct a top) WARM UP 0-10 minutes With an empty barbell 20 Lunges 10 Scorpions 20s Pigeon Pose each...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up Progressions WARM UP 0-15 minutes 3 Rounds 10 PVC Passthroughs 10 push ups 5 Wall Walks Then 5 minutes to warm up to PSN weight METABOLIC CONDITIONING 15-50 minutes Metcon (Time) Run 1 Mile 50 Overhead Squats (75/55)...
