by Larris H. | Aug 22, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 7 Minutes 10 Walkings Lunges 10 Supermans 10 Hollow Rocks 10 Alternating Step ups on box STRENGTH/SKILL 10-30 Minutes Speed Back Squats (10 X 3 @ 60%) * 60 seconds between sets METABOLIC CONDITIONING 30-50 Minutes...
by Larris H. | Aug 18, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 2 Rounds X-Band Walks 10 steps in each direction 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings then Accumulate 90 seconds in the bottom of a perfect squat (empty barbell or air squat) STRENGTH/SKILL...
by Larris H. | Aug 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 6 Minutes Wall Walk: 3 Thruster: 6 (empty barbell) Barbell Row: 8 STRENGTH/SKILL 10-30 Minutes Push Press (8 X 3 ) *60 seconds rest between each METABOLIC CONDITIONING 30-50 minutes Metcon (No Measure) 4 Rounds of...
by Larris H. | Aug 16, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 3 Sets 5 Hang Power Cleans 5 Push Press 10 Sit-ups 10 Push-ups *Add weight to bar after each set. Rest as needed STRENGTH/SKILL 10-35 minutes Speed Pull Sumo Deadlift (8 X 3) 60 seconds rest between sets METABOLIC...
by Larris H. | Aug 15, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 5 Minutes Run 100 25 Double Unders METABOLIC CONDITIONING 8-30 Minutes Metcon (AMRAP – Rounds and Reps) 20 Minutes 400 meter run 10 Burpee Box Jumps STRENGTH/SKILL 30-50 Minutes Tall Kneeling to Standing (4 X 4...
by Larris H. | Aug 14, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 Minutes 8 Minutes KBS: 10 Beat Swing Goblet Squat STRENGTH/SKILL 10-35 Minutes Power Snatch (Work up to heavy set of 2) 20 minutes to work up METABOLIC CONDITIONING 35-50 Minutes Jackie (Time) Row 1000 meters 50 Thrusters...
