4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup, Mobility, and Bar Technique Then Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12 Calorie Assault Bike 7 Clean and Jerks 115/85 Record time for each individual round. Note heart rate at the end and beginning of each round as well. Followed by: 3 rounds not for…
General Warmup, Mobility, and Barbell Technique As many rounds as possible in ten minutes of the following: 200 Meter Run 10 Overhead Squats Note: There is no Rx or even suggested weight. Go as light as you need to or as heavy as you can to do multiple sets of unbroken sets of overhead squats.…
General Warmup, Mobility, and Barbell Technique Strength Build to a heavy set of 8 in the Back Squat 5 Rounds: 1 Minute Calorie Row 1 Minute Burpees 1 Minute Thrusters (95/65) 1 Minute Rest Perform Fight Gone Bad Style After Party Carbs and a Nap Yes, I know not keto and the nap is simply…
General Warmup and Shoulder Mobility Crossover Symmetry Exercises Movement Prep 3 rounds each arm of the following 30-second overhead dumbbell hold. Use workout weight. If you can’t hold the bell overhead and locked out for 30 seconds for three rounds it’s too heavy for the workout. Then As many rounds as possible in 20 minutes…
General Warmup, Mobility and Barbell Technique Strength Build to a heavy set of 8 in the bench press Then As many rounds as possible in 12 minutes of the following: 25 Double Unders 15 Double Dumbbell Deadlifts 50/35 25 Double Unders 15 AbMat Sit-ups Dumbbell deadlifts present an interesting challenge for two big reasons. Number…
General Warmup, Mobility, and Rowing Technique Then AMRAP 5: 200′ Walking Lunge 200 Meter Medicine Ball Run 20/14 Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 100′ Single Front Rack Dumbbell Walking Lunge 50/35 200 Meter Medicine Ball Run 20/14 Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 50′…
General Warmup, Mobility, and Barbell Technique Movement Prep 10 Scap Pull-ups 5 Kip Swings 5 Knees to Chest 3 Toes to Bar PRACTICE ROUNDS 1 Round With Lighter Weights: 5 Power Cleans 5 Hand Release Push-ups 5 Push Press 5 Toes to Bar 1 Round With Workout Weights: 3 Power Cleans 3 Hand Release Push-ups…
General Warmup and Mobility With a lot of squats in both strength and conditioning pieces, we’re going to keep our focus very simple. That is – maintaining an active bottom position. The pause in our barbell complex is a great chance to practice that. Rather than “bottoming out” at our end range of motion and…
No scheduled workout but the gym is open from 1 to 2 for the makeup of last week’s assessments and any questions you have for the trainers. Remember that last week will repeat exactly the week of November 16th so make every effort to gather as much baseline information as you can. See you…
General Warmup and Mobility As many rounds as possible in 25 minutes of the following: 50 ft Single Dumbbell Overhead walking lunge 400 m Run 30 Double unders 20 Single Dumbbell box step overs 10 Renegade Row (One rep equals, one right, one left and one pushup. Use dumbbells or kettlebells) There are no Rx…
