by Larris H. | Dec 6, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 x 10 Deadbugs WARM UP 0-10 minutes 2 Rounds :30 work/ :30 restWall Balls AbMat Jump Squat Row STRENGTH/SKILL 10-30 minutes 3 Position Clean * High Hang * Hang * Below the Knee * Work up to a challenging load and work 5 sets...
by Larris H. | Dec 4, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT 2 Rounds 10 PVC Overhead Squats 10 PVC Snatch Balance Pigeon Pose on a box: 1:00 ea. side WARM UP 0-10 minutes With an Empty Bar and adding weight: 3 Rounds: 5 Muscle Cleans 5 Front Squats 3 Power Cleans 3 Front Squats...
by Larris H. | Dec 1, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull ups and progressions. Work for the 15 minutes you have before class WARM UP 0-10 minutes 2 Rounds X-Band Forward X Band Back X Band Left/Right then 2 Rounds 10 Air Squats 10 Empty BB Jump squats STRENGTH/SKILL 10-30...
by Larris H. | Nov 30, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull ups and progressions. Work for the 15 minutes you have before class WARM UP 0-10 minutes 3 Rounds 10 Lateral Squat (5 each side alternating) 10 PVC Overhead Squat 10 AbMat Situps STRENGTH/SKILL 10-30 minutes Metcon (No...
by Larris H. | Nov 29, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Bicep Warm-up 2 sets of: – 10 BB Curls – 10 BB Row – 10 Band Pull-aparts WARM UP 0-10 Minutes Light Turkish Get-ups Accumulate 12-15 Reps each arm *Perform 5-10 Push-ups after each set and 15 Band Pull-aparts...
by Larris H. | Nov 28, 2016
GENERAL PHYSICAL PREPARATION PRE-WORKOUT Pull Up practice and progressions WARM UP 0-5 minutes 20 Air Squats 20 AbMat Sit Ups 20 Lunges in place (10 each leg) 20 Supermans WEIGHTLIFTING STRENGTH 10-30 minutes * supersets Dumbbell Split Squat (3 X 8-10) * 60 second...
