by Larris H. | Jan 9, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Tissue Work Foam Roll x 10 passes each Quads IT Bands Lats Thoracic WARM UP 0-10 minutes 3 Rounds 10 Barbell Strict Press 10 Lunges (5 each leg) 10 Thrusters STRENGTH/SKILL 10-25 minutes Speed Back Squats (8 X 3 ) * @70% * ...
by Larris H. | Jan 8, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds X Band Forward X Band Backwards X Band Left X Band Right WARM UP 0-10 minutes 10 Air Squats Accumulate 20 Speed Air Squats from low box + 3 Rounds 5 Muscle Clean 5 Push Press 3 Power Clean 3 Jerks *Add light each set...
by Larris H. | Jan 8, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lateral Squats x 5 each Candlestick Roll (pistol if able) X 5 each leg WARM UP 0-10 minutes 2 Rounds 100m Run 10 Lunges (5 each) 5 Ring Rows 5 Windmills each side 10 PVC Pass Throughs GYMNASTICS SKILL DEVELOPMENT 10-20 minutes...
by Larris H. | Jan 6, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Softball or Lax Ball to Glute 30s each side. WARM UP 0-10 minutes With a partner: 400 meter medball run 20 Wallballs 400 meter medball run 20 Medball Cleans 400 meter run (no medball) METABOLIC CONDITIONING Metcon (Time) With a...
by Larris H. | Jan 5, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch Foam IT Bands x 10 passes each WARM UP 0-10 minutes 5 Hang Power Clean 5 Front Squat 5 Presses from Split Rest 5 Hang Squat Cleans 5 Push Presses 5 Back Squats...
by Larris H. | Jan 4, 2017
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Arrive 15 minutes before class and work on rowing technique WARM UP 0-10 minutes 3 Rounds 5 Handstand Push Ups/5 Slow Pike Push Ups 10 V Ups 5 Pull Ups STRENGTH/SKILL 10-30 minutes Strict Pull Up (4 X 8-10) Bottoms Up...
