by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 50 Banded Hamstrings WARM UP 0-10 minutes 2 Rounds with a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Burpees 10 Alternating Rev Lunges 10 Wallballs 20 Double Unders STRENGTH/SKILL 10-30 minutes * EMOM 12...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT General Mobilty w. Foam Roller x 10 passes – IT Bands – Lats – Quads – Thoracic Spine WARM UP 0-10 minutes 2 Rounds 10 Beat Swings 10 BB Rows 10 Snatch Balance 20 Air Squats STRENGTH/SKILL 10-30 minutes...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 10 Scap Push-ups 20 Banded Pull-aparts WARM UP 0-10 minutes 3 Sets 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 10 Hollow Rocks *Add weight after first set STRENGTH/SKILL 10-30 minutes * EMOM 12...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull up progressions and practice WARM UP 0-10 minutes Max Double Unders in 2 minutes Then Max Burpees in 1 minute METABOLIC CONDITIONING 10-45 minutes Metcon (No Measure) EMOM 40 Minute 1: 45s Assault Bike Minute 2: 45s Row...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Banded Hip Mobility x 60s each * Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose WARM UP 0-10 minutes 2 Rounds 10 BB Thrusters 20 Double Unders 10 BB Rows 20 Double Unders 10 Front Rack...
by Larris H. | Jan 24, 2017
GENERAL PHYSICAL PREPARATION WARM UP With a partner 10 Wallballs each 10 Hang Muscle Cleans each (empty bar) 10 Bar Facing Burpees each – Add weight and repeat METABOLIC CONDITIONING Metcon (Time) With a partner for time: 100-80-60-40-20 Wallballs (20/14)...
