by Julie M. | Mar 22, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Upper Body Warm-Up 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations each Then, Banded Lat Stretch Banded Front Rack Stretch :30 each STRENGTH/SKILL Speed Bench Press...
by Julie M. | Mar 22, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Lower Body Warm-Up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squat X-Band Walk x 10 Steps each direction Then, Foam Roll each Adductor x 10 passes each 20-30s Banded Ankle Distractions...
by Julie M. | Mar 22, 2018
GENERAL PHYSICAL PREPARATION WARM UP Abmat Pizza Game x 5:00 *Drop=5 Air Squats, 5 Abmat Sit-ups, 20 Mt. Climbers Then foam roll: IT Bands, Lats, Thoracic Spine METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 30 w/ partner: 500m Row 100m Farmer...
by Julie M. | Mar 22, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 5 Yoga Push-ups 10 Band Pushdowns 15 Band Pull-Aparts then 3 rounds w/ empty BB: 5 Bent-over Rows 5 Push Press 3 Split or Push Jerks STRENGTH/SKILL Push Jerk (1RM) *Take 8-10 sets to build to 1RM *Rest 2:00 *Beginner:...
by Julie M. | Mar 22, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds: 10 Bird Dogs 10 KBS 10 Mini Band Walks (ea. direction) Then 2 Rounds w/ empty BB: 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Squat Cleans STRENGTH/SKILL Back Squat (2RM) *Take 6-8 sets to build to 2RM *Rest 2:00...
by Julie M. | Mar 22, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Dynamic Warmup “Dynamic Warm-Up” High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Toy Soldiers Carioca Jumping Jack Shuffle 90 Degree Hip Rotation METABOLIC CONDITIONING Metcon (No Measure) Tabata 8...
