4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Technique Strength/Skill On the 1:30 x 6 Sets: 3 Front Squats 3 Push Press Then 5 Rounds For Time: 20/15 Calorie Row* 10 Thrusters 115/85 *Row Round 1 Run Round 2 Bike Round 3 Row Round 4 Run Round 5 Cardio Machine Conditioning …
General Warmup and Mobility and Technique
Then
10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Chest
Triceps
Quads
General Warmup and Mobility and Technique Practice Round 1 Round With Lighter Weights: 6 Alternating Dumbbell Snatches 6 Air Squats 6 Calorie Run 1 Round With Lighter Weights: 4 Alternating Dumbbell Snatches 4 Air Squats 4 Calorie Run Then On the 5:00 x 4 Rounds: 20 Alternating Dumbbell Snatches 50/35) 40 Air Squats 20 Calorie…
General Warmup and Mobility and Technique Practice Round With Lighter Weight: 4 Box Jump Overs 4 Deadlifts 3 Bar-Facing Burpees 3 Hang Power Cleans 2 Strict Pull-ups 2 Push Jerks 1 Round With Workout Weight: 4 Deadlifts 3 Hang Power Cleans 2 Push Jerks Then AMRAP 15: 12 Box Jump Overs 24″/20″ 12 Deadlifts 155/105…
General Warmup and Mobility and Technique
Then
Ingrid
10 rounds for time of:
3 Snatches
3 burpees over the bar
♀ 95 lb. ♂ 135 lb.
General Warmup and Mobility and Technique TEAM Marston 10 Rounds Each: 1 Deadlift 315/215 10 Toes to Bar 15 Bar Facing Burpees * Switch After Full Rounds. Waiting for your partner to finish turns this into an interval workout. This is a total of 20 rounds and each team member should finish…
General Warmup and Mobility and Technique
20 Minute AMRAP:
21/15 Calorie Row
15 Box Jump Overs 24″/20″
7 Squat Cleans 155/105
Gymnastics Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Handstand Walk
Minute 2: 50′ Front Rack Walking Lunge
General Warmup and Mobility and Technique
Then
On the 5:00 x 6 Rounds:
400 Meter Run
21 Hand Release Push-ups
12 Kettlebell Snatch 24/16
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Chest
Glutes
Lower Back
General Warmup and Mobility and Technique AMRAP 3: 50 Double Unders 21 Bar-Facing Burpees Max Power Cleans (115/85) Rest 3 Minutes AMRAP 3: 50 Double Unders 18 Bar-Facing Burpees Max Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 50 Double Unders 15 Bar-Facing Burpees Max Power Cleans (155/105) Rest 3 Minutes AMRAP 3: 50 Double…
General Warmup and Mobility and Bar Technique Practice Round 1 Round With Workout Weights: 3 Wallballs 3 Power Snatches 3 Box Jumps 3 Push Presses 3 Calorie Row Then AMRAP 20: 20 Wallballs 20/14 20 Power Snatches 75/55 20 Box Jumps 24/20 20 Push Presses 75/55 20/14 Calorie Row Stamina…
