by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Grab a light KB and perform: – 10 Goblet Lateral Squats each side – 10 Wide Stance Goblet Squats – 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top. WARM UP 0-10 minutes 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull up/Muscle Up Progressions WARM UP 0-10 minutes 3 Rounds 10 PVC Around the World 10 KBS METABOLIC CONDITIONING 10-40 minutes Metcon (Time) Run 800m 21 T2B 21 Hang Power Snatch (95/65)(65/35) Rest 3:00 Run 600m 15 T2B 15...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lax Ball, 30s on the following: – Pecs – Scapular – Triceps WARM UP 0-10 minutes 2 Rounds With a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 Burpees * Rest as...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT accumulate 50 pistols (25 each) or progressions WARM UP 0-10 minutes Tabata #1, 8 intervals of 20 work/10 rest: 1a) Double Unders 1b) Squat ThrustsTabata #2, 8 intervals of 20 work/10 rest: 1a) Supermans 1b) Hollow Hold...
by Larris H. | Feb 19, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Accumulate :90 in the bottom of a (perfect) squat WARM UP 0-10 minutes X-Band Walks x 2 sets: 10 steps in each direction 20 Alternating Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings STRENGTH/SKILL 10-30 minutes Front...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up Progression Work WARM UP 0-10 minutes Burpee Deconstruction 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack STRENGTH/SKILL 10-30 minutes * EMOM 10 minutes Speed Pull Sumo Deadlift (5 X 4 @70%) * even minutes High...
