by Larris H. | Dec 14, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pick a gymnastics move and practice WARM UP 0-10 minutes 3 Rounds 10 Kettlebell Swings 10 Lateral Squats (5 each side) 30 Double Unders (1 minute practice) METABOLIC CONDITIONING 10-30 minutes Metcon (AMRAP – Rounds and...
by Larris H. | Dec 13, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Lax Ball in Scapular + Pec: 20-30s ea. spot WARM UP 0-10 minutes Row 500m 10 Burpees 10 Push Press 10 BB Rows 10 Burpees 10 Supinated Grip BB Rows STRENGTH/SKILL 10-30 minutes Weighted Multi Grip Pull Ups + Negatives (6 X 4) * ...
by Larris H. | Dec 12, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull up/Muscle Up Progressions WARM UP 0-10 minutes 2 Sets: 5 PVC Pass Throughs 5 PVC around the worlds ea. 5 Push-ups Then w. empty bar: 5 Hang Muscle Snatch 5 Hang Power Snatch 5 Push Press 5 OHS STRENGTH/SKILL 10-30 minutes...
by Larris H. | Dec 11, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Sets: 5 Single Leg Glute Bridges ea w. 1 ct a top 10 Kettlebell Swings (squeeze glutes at top) WARM UP 0-10 minutes 3 Sets 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 20 Lateral Jumps over the Bar 10 Lateral...
by Larris H. | Dec 10, 2016
GENERAL PHYSICAL PREPARATION WARM UP 5 minute rest between each Air Bike 2 Minutes Max Calories (Calories) Row 2 Minute Max Calories (Calories) METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 30 2 Rope Climbs 20 Deadlifts (155/105) 40 Box Jumps...
by Larris H. | Dec 8, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 20 PVC Passthroughs 10 Empty Barbell Strict Press then Pull Up/Muscle Up Progressions and Practice WARM UP 0-10 minutes 3 Rounds 30 Double Unders 10 Jump Squats 10 Back Squats * add weight each round * double under...
