4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Kettlebell Technique
Then
6 Rounds For Time:
200 Meter Run
21 Wallballs 20/14
15 Kettlebell Snatches 24/16
9 Chest to Bar Pull-ups
Afterparty
Back Squat 5 x 5
Watch the video. This is why we do general physical training which kettlebells are of course part of.
//youtu.be/PWESVqOwMHw
General Warmup and Barbell Technique
Strength/Skill
EMOM for 10 Minutes
1 Squat Snatch
Then
AMRAP 5:
21 Double Unders
9 Burpees
Directly Into…
AMRAP 5:
Max Meter Row
(Sub bikes, ski ergs, run, elliptical. Just a hard 5 minutes of monostructural cardio)
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
General Warmup and Barbell Technique Strength/Skill Build to a Heavy Complex: 2 Power Cleans 2 Front Squats 2 Push Jerks Then 30-20-10: Power Cleans Front Squats Push Jerks 95/65 Afterparty Capacity Builder On the 4:00 x 4 Rounds: 9 Devil’s Press 50’s/35’s 18/14 Calorie Row Again the goal should be to complete the task in…
General Warmup Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Toes to Bar 3 Knees to Chest 3 Toes to Bar Then For Time: 800 Meter Run 50/35 Calorie Assault Bike 40 Toes to Bar 200 Meter Medicine Ball Run 20/14 40 Medicine Ball Step-ups 20/14, 24″/20″ 50/35 Calorie Assault Bike 800 Meter…
General Warmup and Barbell Technique Practice Round 1 Round With Workout Weight: 25′ Double Dumbbell Front Rack Walking Lunge 3 Kipping Handstand Push-ups 3 Deadlifts Use the practice round to determine scaling for the workout. The task should be finished around 3 to 3:15 minutes giving you around 45 to 60 seconds to rest between…
Practice Round With Workout Weight: 200 Meter Run 5 Thrusters 5 Pull-ups 5 Burpees Then For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Afterparty Practice handstand holds and walks FAITH Rx will meet at 1130 and do a completely…
General Warmup and Barbell Technique Strength/Skill Take 15 Minutes to Build to a Heavy Single of the following: Power Snatch Remember no misses and pressouts are misses. If you miss or pressout you can try again but only one more time. Don’t finish on a missed attempt. Drop weight and get one that looks and…
General Warmup and Kettlebell Technique
5 Rounds:
20 Russian Kettlebell Swings 32/24*
35 AbMat Sit-ups
500/400 Meter Row
*The goal with the kettlebell swings is to go as heavy as possible while being able to perform all 20 reps unbroken.
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Upper Back
Glutes
Quads
General Warmup and Barbell Technique Then AMRAP 5: 600 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of “Cindy” Max Squat Cleans (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of “Cindy” Max Squat Cleans (185/135) Afterparty 5 x 8…
General Warmup and Barbell Technique Ankle and Hip Mobility Strength/Skill Build to a Heavy Complex: 2 Push Press 3 Push Jerks Then 15-12-9: Push Press (115/85) Dumbbell Box Step Overs (50/35) (24″/20″) Directly Into… 15-12-9: Push Jerks (115/85) Box Jump Overs (24″/20″) Afterparty Body Armor 4 Rounds: :30 Seconds Max Banded Good Mornings :15 Seconds…
