4209 Merriam Drive Overland Park, KS 66203 View Map
Strength Take 15 minutes to determine a 5 rep max in the following: Deadlift Then Air Force For time: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High-pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs Every 1 min (starting at 0:00) complete: 4 Burpees Buyout Keep…
First 3 Rounds For time with a 10-minute time limit of: 15 Overhead Squats 95/65 30 Double unders Then with 10 minutes on a running clock perform the following: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. One rep is:…
Strength Take 15 minutes to determine a 5 rep max in the following: Bench Press Then 5 rounds for time of: 21 Back Squats, 135/95 lbs 1 Rope Climb, 15 ft Buyout Narrow Grip Bench Press 3 x 5 Work heavy as possible and continue tempo work of 2 counts down and go fast up.…
Strength/Skill Alternating Every other minute for twelve minutes 5 Touch and go power clean and jerks 10 Bar Facing Burpees Go as heavy as you can with no misses. Pressouts are misses. With only 4 weeks to the Festivus, we are ramping up the strength endurance aspects of the workout with barbell cycling workouts. Enjoy.…
Strength Take 15 minutes to determine a 5 rep max in the following: Squat Then As many rounds as possible in 7 minutes of the following 10 Toes to bar 10 Push Press 75/55 10 Burpees 10 Box Jumps 24/20 Rest exactly three minutes Repeat Buyout Front Squat 3 x 5 Run or row 200…
In teams of 2 800 Meter Run 90 abmat sit-ups 80 shoulder to overhead (95/65) 70 pull-ups 60 burpees 50 wall balls 40 handstand push-ups 30 front rack lunges (1R+1L=1 rep) (95/65) 20 Toe To Bars 10 muscle-ups 40 min time cap with one partner working at a time, and you must complete the previous…
Strength Deadlift Wave Load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 5-4-4-3-3-2-1 Then Perform as many rounds as possible in 10 minutes of any of the following: 6 Bar Facing Burpees 9 Power…
Strength/Skill Alternating Every other minute for ten minutes 3 Power Snatch 8 Box Jumps No touch and go set up every rep. Go as heavy as you like without misses. Pressouts are misses. Then Perform the following exercises fight gone bad style. Pull-ups Pushups Toes-to-bar Goblet Squats 24/16kg Rest one minute between rounds. Rx+ =…
Strength Bench Press Wave Load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 5-4-4-3-3-2-1 Then 30 Bodyweight Squats Run 1 mile Buyout Narrow Grip Bench Press 3 x 5 Work heavy as possible and…
Strength/Skill Alternating Every other minute for twelve minutes 3 Power Clean and Jerks 10 Bar Facing Burpees No touch and go set up every rep. Go as heavy as you can with no misses. Pressouts are misses. Then Squatting Grace 30 Squat Clean and Jerks 135/95 Buyout 5 x 5 Straight Leg GHD Use pvc…
