4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility Practice Round 200 Meter Run 10 Calorie Assault Bike 10 Calorie Row 100 Meter Medball Run (30/20) Note: The practice round is about ¼ of the actual WOD interval and should take around 2-3 minutes. In other words, the actual workout intervals should take no less than 8 minutes and no…
General Warmup and Barbell Technique Front Rack Mobility (Yes I know we have been doing a fair amount of front squats so this should be getting better. It will get better with time and effort. Promise.) Strength/Skill Take 15 minutes to build to a heavy single of the following. Cluster Then AMRAP 12: 7 Clusters…
General Warmup and Barbell Technique
Every 5 minutes for 20 minutes
Row 500
10 Ground to Overhead 95/65
After Party
Trainers Choice
General Warmup and Barbell Technique On the 5:00 x 5 Rounds: 7 Power Snatches 95/65 7 Overhead Lunges 95/65 9/7 Calorie Assault Bike 7 Overhead Lunges 95/65 7 Power Snatches 95/65 Afterparty 30-25-20-15-10: AbMat Sit-Ups Hanging Hollow Arch Check out this video for the hanging hollow arch. Notice the lack of flexion in the hip…
General Warmup and Kettlebell Technique
Then
6 Rounds For Time:
200 Meter Run
21 Wallballs 20/14
15 Kettlebell Snatches 24/16
9 Chest to Bar Pull-ups
Afterparty
Back Squat 5 x 5
Watch the video. This is why we do general physical training which kettlebells are of course part of.
//youtu.be/PWESVqOwMHw
General Warmup and Barbell Technique
Strength/Skill
EMOM for 10 Minutes
1 Squat Snatch
Then
AMRAP 5:
21 Double Unders
9 Burpees
Directly Into…
AMRAP 5:
Max Meter Row
(Sub bikes, ski ergs, run, elliptical. Just a hard 5 minutes of monostructural cardio)
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
General Warmup and Barbell Technique Strength/Skill Build to a Heavy Complex: 2 Power Cleans 2 Front Squats 2 Push Jerks Then 30-20-10: Power Cleans Front Squats Push Jerks 95/65 Afterparty Capacity Builder On the 4:00 x 4 Rounds: 9 Devil’s Press 50’s/35’s 18/14 Calorie Row Again the goal should be to complete the task in…
General Warmup Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Toes to Bar 3 Knees to Chest 3 Toes to Bar Then For Time: 800 Meter Run 50/35 Calorie Assault Bike 40 Toes to Bar 200 Meter Medicine Ball Run 20/14 40 Medicine Ball Step-ups 20/14, 24″/20″ 50/35 Calorie Assault Bike 800 Meter…
General Warmup and Barbell Technique Practice Round 1 Round With Workout Weight: 25′ Double Dumbbell Front Rack Walking Lunge 3 Kipping Handstand Push-ups 3 Deadlifts Use the practice round to determine scaling for the workout. The task should be finished around 3 to 3:15 minutes giving you around 45 to 60 seconds to rest between…
Practice Round With Workout Weight: 200 Meter Run 5 Thrusters 5 Pull-ups 5 Burpees Then For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Afterparty Practice handstand holds and walks FAITH Rx will meet at 1130 and do a completely…
