by Larris H. | May 24, 2016
WARM UP 0-10 MINUTES 8 Minutes Single Arm Overhead Carry, 80 ft 20 Single Leg Romanian Deadlifts * 10 each leg 6 Turkish Get Ups * 3 each arm GYMNASTICS SKILL DEVELOPMENT 10-25 minutes * 15 minutes on muscle up and pull up development METABOLIC CONDITIONING 25-50...
by Larris H. | May 23, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds Run: 200 Overhead Squat: 10 (45/35) 30 Double Unders GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps (5-5-5-5-5-5) METABOLIC CONDITIONING 25-50 minutes Nancy (Time)...
by Larris H. | May 19, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 4 Rounds :20/:10 Strict Pull Ups Superman Hold Push Up Wall Hollow Hold WARM UP 10-20 minutes 6 minutes Run: 200 Thruster: 10 (45/35) METABOLIC CONDITIONING 20-55 minutes Kelly (Time) 5 Rounds for time of: 400m Run...
by Larris H. | May 18, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 Minutes KB Overhead Walking Lunge (length of gym) (alternate arms each round) 20 KB Single Arm High Pulls 10 V Ups GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps...
by Larris H. | May 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Minutes 20 Single Leg Romanian Deadlifts (KB or DB) Front Rack Walking Lunge (length of gym) 10 KBS GYMNASTICS SKILL DEVELOPMENT 10-25 minutes Spend 15 minutes working on muscle ups or pull ups WEIGHTLIFTING...
by Larris H. | May 16, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 8 minute AMRAP Run: 100 DB Overhead Single Arm Walking Lunge (length of gym) * Switch Arms each round Strict HSPU: 5 GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps...
