4209 Merriam Drive Overland Park, KS 66203 View Map
Today is the unofficial start of our new training cycle that for the first week will include daily assessments. Today’s workout and assessment is the MyZone Fitness Test. The goal of the MZ-Fitness Test is to offer a convenient and accurate measure of your heart rate recovery—how much your heart rate drops in the 60…
General Warmup and Mobility For Time: 1 Mile Run 50 Box Jumps 24″/20″ 50 Deadlifts 185/135 800 Meter Run 35 Box Jumps 24″/20″ 35 Deadlifts 185/135 400 Meter Run 20 Box Jumps 24″/20″ 20 Deadlifts 185/135 The first thing you will notice is the very high volume of deadlifts. Scale wisely in both matters of…
General Warmup, Mobility, and Bar Technique
“Never Forget”
For Time:
Buy-In: 2001 Meter Row*
Directly Into…
4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups
*Waterfall rowers or go to a 2001 meter run in the Air Runner
AFTER PARTY
Bench Press 3 x 8
General Warmup and Mobility Then 3 Rounds For Time [30 Minute Cap]: 1,600 Meter Assault Bike 80 Double Unders 400 Meter Run 20 Russian Kettlebell Swings 32/24 10 Kettlebell Box Step Overs 24/20 If bikes are full go to 800m run Russian swings are heavy but should be done unbroken for all 20 reps. In…
General Warmup and Barbell Technique Practice Round 4 Burpees 4 Power Cleans 4 Thrusters 4 Push Press 4 Hang Power Snatches 4 Overhead Squats 4 Front Squats Then For Time: 20 Power Cleans (95/65) 20 Thrusters (95/65) 20 Push Press (95/65) 20 Hang Power Snatches (95/65) 20 Overhead Squats (95/65) 20 Front Squats (95/65) On…
General Warmup and Mobility Then On the 4:00 x 8 Rounds: 20/15 Calorie Row 200 Meter Run If rowers are full start with the run. Run can be done on the pavement or on the Air Runners. AFTER PARTY Midline A 3 Giant Sets: 50 Meter Double Dumbbell Farmers Carry 25 Meter Single Arm Overhead…
General Warmup and Core Stabilization Practice Round With Workout Weights: 10 Wallballs 8 Calorie Assault Bike 6 Deadlifts 4 Double Dumbbell Push Presses 2 Dumbbell Renegade Rows Use the practice round to help to determine workout weights. Then AMRAP 18: 50 Wallballs 20/14 40/30 Calorie Assault Bike 30 Deadlifts 225/155 20 Double Dumbbell Push Presses…
General Warmup and Core Stabilization Practice Round With Workout Weights: 10 Wallballs 8 Calorie Assault Bike 6 Deadlifts 4 Double Dumbbell Push Presses 2 Dumbbell Renegade Rows Use the practice round to help to determine workout weights. Then AMRAP 18: 50 Wallballs 20/14 40/30 Calorie Assault Bike 30 Deadlifts 225/155 20 Double Dumbbell Push Presses…
General Warmup and Mobility
For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
400 Meter Run
20 Pullups
400 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
800 Meter Run
After Party
Carbs and Nap
Strength
Back Squat 3 x 8
Then
AMRAP 15:
200m Run
20 Wallballs 20/14
20 Kettlebell Snatches 24/16
20 Burpee Box Jumps 24/20
After Party
As many reps as possible in 5 minutes of the following
Wall Walks
