4209 Merriam Drive Overland Park, KS 66203 View Map
Home Workout Some Equipment WARM-UP 3 Sets 1 Minute Jog In Place 10 DB Swings (eye level) 15 AbMat Sit-ups Then On the 5:00 x 6 Rounds: 10 Alternating Single DB Power CJ 400m Run 100m Single DB Farmer Carry Home Workout No Equipment On the 5:00 x 6 Rounds: Wearing Vest, BackPack, or carrying…
Home Workout Some Equipment Warmup Resistance Band Warmup 30 Seconds Pass Throughs Pull Aparts High Pulls Good Mornings Lateral Walks Front Squats Overhead Squats Then “Deck of Cards” Go through the entire deck as an individual or partner (social distance of course) in intervals of 4 minutes work and 2 minutes rest. Spades – Goblet…
Home Workout Some Equipment Warmup 5 Inchworms 30 Second Hollow Hold (feet flat on floor and knees at 90 degrees) 10 Scapular Pull-Ups 30 Second Arch Hold (Feet flat on floor) 5 Air Squats (with 3 second pause at the bottom) Then AMRAP 20: 5 Strict Pull-Ups 10 Pushups 15 Air Squats 30 Double-Unders…
Home Workout With Equipment 3 Rounds For Time : 200m Run 20 Single Arm Hang Dumbbell Snatches 200m Run 20 Single Arm Dumbbell Power Cleans 200m Run 20 Single Arm Dumbbell Thrusters *On all DB movements, alternate hands every 5 repetitions. Home Workout With No Equipment 3 Rounds For Time: 200m…
Home Workout 5 Rounds For Time: 80 Double Unders 40 Sit-ups 20 Push-ups 10 Reverse Burpees Stimulus 5 rounds for time for this longer conditioning piece Choose a double under number or variation that you can complete in no more then 2 sets each round Let’s think about breaking up the push-ups up from the…
Warm-up For Quality: 2 Inchworms 2 Strict Pull-ups 2 Broad Jumps 4 Inchworms 4 Strict Pull-ups 4 Broad Jumps 6 Inchworms 6 Strict Pull-ups 6 Broad Jumps Strength Take 15 minutes to work to the heaviest set of 5 possible for today Then Ascending Ladder for 15:00:…
General Warmup
Workout of the Day
AMRAP 16:
3 Bar Muscle Ups*
12 Dumbbell Hang Clean and Jerks (50/35)
21 AbMat Sit-ups
*scale to jumping bar muscle-ups.
Sunday Goat Day
Trainers Choice
WARMUP 30 Seconds Each Push-up to Down Dog Air Squats Arch Hold feet on the ground Air Squats Hollow Hold feet on the ground Air Squats Workout of the Day 3 Rounds one minute work per exercise and one-minute rest between rounds Calorie Assault Bike Toes to Bar Thrusters* Weight Increases on thrusters…
“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20″) 1 Minute Push Press (75/55) 1 Minute Row Calories 1 Minute Rest WARMUP 2 Rounds 30 Seconds Air Squats 30 Seconds Medicine Ball Deadlifts 30 Seconds Alternating Box Step-ups 30 Seconds…
“Farmers Only” 5 Rounds: 30 Kettlebell Snatches 24/16 200′ Single Arm Farmers Carry 24/16 20/15 Calorie Assault Bike WARMUP 1 Minute Easy Bike Active Samson Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side) 40 Seconds Moderate Bike Active Spidermans Single Kettlebell Farmers Carry (20 Seconds Each Side) 30 Seconds Faster Bike Inchworm to Push-up Single…
