4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Technique Strength/Skill Warm up then take 10 minutes to build to a heavy single of: Clean and Jerk No misses and avoid pressouts. Then Rest 5 minutes and perform the following for time: For Time: 50 Clean and Jerks 135/95 [Every minute, starting at 0:00 perform: 20 Double-Unders] MODIFICATION #1…
General Warmup and Mobility and Technique
Then
On the 3:00 x 10:
15/12 Calorie Row
12/9 Calorie Assault Bike
After Party
21-15-9 For Quality:
Hip Extension (pause :1 at the top)
GHD Sit-Ups or abmats
1:00 L-Sit Parallettes or boxes
General Warmup and Mobility and Technique “MURPH” For Time (w/ 20/14 weight vest) 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run Start and finish with a 1-Mile run. Partition the Pull-ups, Push-ups, and Squats as needed. If you’ve got a twenty-pound vest or body armor, wear it. Score = Total time to complete…
//youtu.be/ZFiAh37_5wc
General Warmup and Mobility and Technique
Then
5 Rounds For Reps:
1 Minute Wall Balls (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Row
1 Minute Rest
Carbs and Nap. Please take tomorrow off Monday is Murph
General Warmup and Mobility and Technique Then 3 Rounds For Time: 36/24 Calorie Assault Bike 24 Toes to Bar 12 Jerks (155/115) MODIFICATION #1 3 Rounds For Time: 36/24 Calorie Assault Bike 16 Toes to Bar 12 Jerks (135/95) MODIFICATION #2 3 Rounds For Time: 30/20 Calorie Assault Bike 24 Knee Raises 12 Jerks (75/55)…
General Warmup and Mobility and Technique
Then
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (30/24″)
DB Renegade Rows (50/35#)
*Run 200 after every round
After Party
7 Turkish Get-Ups (Each Arm)
General Warmup and Mobility and Technique Then On the 4:00 x 5 Rounds: 50 Double Unders 300/250m Row 10 Hang Squat Cleans (115/85) MODIFICATION 1 On the 4:00 x 5 Rounds: 30 Double Unders 300/250 Meter Row 10 Hang Squat Cleans (95/65) MODIFICATION 2 On the 4:00 x 5 Rounds: 50 Single Unders 350/200 Meter…
General Warmup and Mobility and Technique AMRAP 15: 10 Deadlifts (225/155) 10 Double Dumbbell Push Presses (50/35) 10/7 Calorie Assault Bike MODIFICATION 1 AMRAP 15: 10 Deadlifts (185/115) 10 Double Dumbbell Push Presses (35/25) 10/7 Calorie Assault Bike MODIFICATION 2 AMRAP 15: 10 Deadlifts (135/95) 10 Double Dumbbell Push Presses (25/15) 8/5 Calorie Assault Bike…
General Warmup and Mobility and Technique For Time: 21-15-9: Power Snatches (95/65) Chest to Bar Pull-ups Directly Into… 21-15-9: Overhead Squats (95/65) Barbell Facing Burpees MODIFICATION 1 For Time: 21-15-9: Power Snatches (75/55) Pull-ups Directly Into… 21-15-9: Overhead Squats (75/55) Barbell Facing Burpees MODIFICATION 2 21-15-9: Power Snatches (55/35) Jumping Chest to Bar Pull-ups Directly…
