4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Bar Technique Strength/Skill Build to the heaviest possible set of 3 of the following 3 Position Snatch Then “Isa-ball” AMRAP 12: 3 Power Snatches 135/95 15 Wallballs 20/14 Stamina Squats On the Minute x 16 (8 Rounds): Minute 1: 1 Front Squat Minute 2: 2 Back Squats Barbell Loaded at…
For time:
Run, 400 m
— then —
3 rounds of:
15 Touch & Go Power Cleans, 95/65 lbs
15 Push-ups
— then —
Run, 400 m
General Warmup and Mobility and Bar Technique
For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
[1 Round of Bergeron Beep Test]:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
General Warmup and Mobility and Bar Technique Strength/Skill Take 15 minutes to build to a heavy set of 3 in the Deadlift *Go very heavy but please don’t get greedy Then As many rounds as possible in 15 minutes: 40 Single Dumbbell Hang Clean and Jerks 50/35 20 Box Jumps 24″/20″ 10 Deadlifts 245/165 One…
General Warmup and Mobility and Bar Technique 5 Rounds For Time [30 Minute Cap]: 40 AbMat Sit-ups 30 Russian Kettlebell Swings 24/16 20 Hand Release Push-ups 1,000/800 Meter Bike* If the bikes are full row 500/400 or run 400 Kettlebell swings should be heavy but you still should be able to perform all 30 reps…
General Warmup and Mobility and Bar Technique
Strength/Skill
Take 15 minutes to build to a heavy set of 3 in the
Power Clean
Then
5 Rounds:
10 Power Cleans 135/95
10 Burpees
Then
Strict Handstand Push-up Conditioning
General Warmup and Mobility and Bar Technique Then On the 5:00 x 5 Rounds: 400 Meter Run 1 Round of “DT” 155/105* *One round of DT is 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Each round should take no more than 4 minutes to complete. Scale the length of the run or the…
General Warmup and Mobility and Bar Technique
Then
21-15-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Facing Burpee
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Chest
Upper Back
General Warmup and Mobility and Bar Technique Then For Time: 30 Wallballs 20/14 30 Box Jumps 24″/20″ 30 Wallballs 20/14 On the Minute [Starting at 0:00]: 5 Deadlifts 225/155 Choose a wallball weight that you can do 25 unbroken reps while fresh Deadlifts should be heavy BUT all sets should be done unbroken. After Party…
General Warmup and Mobility and Bar Technique Then AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Burpees 9 Pull-ups Then Strict Handstand Push-up Conditioning For Time: 4 sets of Max Effort…
