by Larris H. | Sep 19, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 8 Minutes Run 200 AbMat: 10 Double Under: 20 (or 20 seconds practice) STRENGTH/SKILL 10-30 Minutes * superset. 60 seconds between each Dumbbell Split Squat (3 X 8-10 ) * 60 second rest between sets KB/DB Single...
by Larris H. | Sep 18, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Rounds Wall Balls: 20 (20/14) Strict Pull Up: 5 Empty Barbell Back Squat: 8 Candle Stick Roll: 6 (can roll to pistol if able) STRENGTH/SKILL 10-35 Minutes Back Squat Percentage Ladder (3 X 3) * 2 Minutes rest...
by Larris H. | Sep 14, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 7 Minutes 10 Wall Ball 10 Beat Swings 10 Wall Squats STRENGTH/SKILL 10-30 Minutes Front Squat Percentage Ladder (5 X 5) * 2 Minutes rest between sets * 5+ is an AMRAP set. Do not exceed 10 reps for the set. * ...
by Larris H. | Sep 13, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Sets with Empty Barbell 10 Squats 10 Shoulder Press 10 Bent Over Rows 10 Band Pull Aparts 10 Push Press STRENGTH/SKILL 10-30 Minutes Push Press Percentage Ladder * 2 Minutes rest between sets * 5+ is an AMRAP set. ...
by Larris H. | Sep 12, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 100 meter run Dynamic Warm Up 100 meter run STRENGTH/SKILL 10-30 Minutes Double KB Front Rack Step Up (3 X 6 ) KB/DB Row (3 X 10 each) Weighted Plank (3 X 20-30 seconds) METABOLIC CONDITIONING 30-50 Minutes Metcon (No...
by Larris H. | Sep 11, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 10 Lunges in place X Band Walks 10 Left 10 Right 10 Forward 10 Backward STRENGTH/SKILL 10-30 Minutes Back Squat Percentage Ladder * 2 Minutes rest between sets * 5+ is an AMRAP set. Do not exceed 10 reps for the...
