by Larris H. | Jun 13, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-5 minutes 20 Air Squats 20 AbMat Sit Ups 20 Lunges in place (10 each leg) 20 Supermans WEIGHTLIFTING STRENGTH 5-35 minutes Squats, Deadlifts, and Farmer’s Carry are performed as a giant set. In other words, you will: ...
by Larris H. | Jun 12, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 4 Rounds Run: 100 Cossick Squat: 5 Each Side (use kettlebell weight you will use during WOD) Wall Ball: 10 (20/14) (go heavier if you can) WEIGHTLIFTING STRENGTH 10-30 minutes Back Squat Cluster (1 X 3) * Start at...
by Larris H. | Jun 9, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds Banded Air Squats: 15 Inch Warm: 40 feet KB/DB Waiter Carry: 30 meters (switch arms at turnaround) (53/35) * if you didn’t run 800 meters yesterday, do yesterday’s warm up and record time...
by Larris H. | Jun 8, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 2 Rounds 15 Air Squats 20 Alternating Lunges Then Run. . . .Really fast. For 800 meters (like you stole something). * watch what time you leave out the door and record score 800m Run (Time) Max Effort 800m Run...
by Larris H. | Jun 7, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes Candlestick Roll: 5 Handstand Push Ups: 5 KBS: 10 (go as heavy as you can) WEIGHTLIFTING SKILL DEVELOPMENT 10-35 minutes Introduction to the Speed Pull Deadlift METABOLIC CONDITIONING 35-50 minutes Metcon (AMRAP...
by Larris H. | Jun 6, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-5 Minutes 10 Wall Balls 8 Pistols ( 4 each side) WEIGHTLIFTING STRENGTH 5-35 Minutes Chained Back Squat (5 X 5) * work up to your previous 5 X 5 max. Add chains once you begin your working sets. For example if your 5 X 5 max...
