by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds single Leg Hip Thrust x 5 each (1 ct at top). Rest 10s. X-Band Walk x 20s each direction WARM UP 0-10 minutes 2 Sets. Add weight for set 2: 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans STRENGTH/SKILL...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Sets of: 10 Push-ups 15 Banded Pull-aparts 20 Pushdowns WARM UP 0-10 minutes 3 Rounds of 20 work/10 rest: Single Unders Light DB Push Press DB Hammer Curls Double Under (or attempts) STRENGTH/SKILL 10-30 minutes Speed Close...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate 10 wall squats WARM UP 0-10 minutes 1-Mile Run (Time) Max Effort 1-Mile Run METABOLIC CONDITIONING 10-50 minutes Metcon (AMRAP – Reps) 5 Rounds of 40s Work/20s Rest: KBS (53/35) (35/26) S2O (45/35)(35/25) Bike...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 60s Pigeon Pose each side 15 Terminal Knee Extensions each leg. WARM UP 0-10 minutes 10 KBS 10 Hollow Rocks 10 KB Hang Snatch 30 Double Unders 10 KBS 10 Hollow Rocks 10 KB Hang Snatch 30 Double Unders STRENGTH/SKILL 10-30...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds of: Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. X-Band Walk x 20s each direction WARM UP 0-10 minutes 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans STRENGTH/SKILL...
by Larris H. | Mar 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 50 Band Pull Aparts WARM UP 0-10 minutes 3 Rounds 15 push ups 10 Air Squats 5 Burpees STRENGTH/SKILL 10-30 minutes Strict Press (5 X 3) METABOLIC CONDITIONING 30-50 minutes Metcon (Time) 5 Rounds of: 200 meter run 15 Power...
