by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 sets: 15 Russian Swings (squeeze glutes at top) X-Band Walks forward and backward (10 each) 5 ea Glute Hip Bridge Singe Leg (1 ct a top) WARM UP 0-10 minutes 5 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Overhead...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION STRENGTH/SKILL Close Grip Bench Press (4 X 5) * 60 seconds rest Bent Over Row (4 X 6) * 60 seconds rest METABOLIC CONDITIONING Metcon (Time) 4 RFT with a partner: 800m Run 20 Box Jumps w. step down (24/20) 10 Clean + Jerks (135/95)(95/65)...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 3 Way Banded Shoulder + Lat stretch x 20s each WARM UP 0-10 minutes With a light KB 10 TGU each side Then 5:00 of Bodyweight movement x 10 reps each Air Squats Lunges Push-ups Sit-ups STRENGTH/SKILL 10-30 minutes *...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds High to Low Plank x 10 passes Shoulder Taps x 20 Banded Lat Stretch x 20s each WARM UP 0-10 minutes 2 Minutes Double Unders then AMRAP 5 30 AbMat 20 Pushups 10 Kick Up to Wall STRENGTH/SKILL 10-30 minutes Hang Squat...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 60s Pigeon Pose on Box Each Side WARM UP 0-10 minutes 3 Rounds 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) ” STRENGTH/SKILL 10-30 minutes Back Squat Cluster...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Metcon (Time) Teams of 3: Row 3k Then, 5 Rounds of: 30 KBS (70/53)(53/35) 30 Burpees Then, Row 3k * 40:00 Cap
