4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup, Mobility, and Bar Technique
Then
As many rounds as possible in 15 minutes of the following:
Row 500
40 Double Unders
20 Burpees
Sub 400 run or 1000 bike is rowers are full.
Strict Gymnastics Party
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Strict Handstand Push-ups
Repeat Effort From Last Friday
General Warmup, Mobility, and Bar Technique
Then
10-9-8-7-6-5-4-3-2-1:
Strict Presses 95/65
After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups
Mobility Party
Stretch anything that is sore or tight. Roll anything that is overactive.
General Warmup, Mobility, and Bar Technique Strength Take 15 minutes to build to a heavy set of 3 of: Overhead Squat Then For Time: 800 Meter Run 30 Chest to Bar Pull-ups 30 Overhead Squats (115/85) 400 Meter Run 15 Chest to Bar Pull-ups 15 Overhead Squats (115/85) Gymnastic Stamina 5 Rounds: 250 Meter Row…
General Warmup, Mobility, and Bar Technique
Then
30-20-10:
Deadlifts (185/135)
Box Jumps (24″/20″)
Directly Into…
10-20-30:
Kettlebell Snatches 24/16
Row Calories
Sprint Conditioning
4 rounds of
Run 200
Walk 200
Followed by
4 rounds of
Run 100
Walk 100
General Warmup, Mobility, and Bar Technique
Then
10-9-8-7-6-5-4-3-2-1:
Strict Presses 95/65
After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups
Mobility Party
Stretch anything that is sore or tight. Roll anything that is overactive.
General Warmup, Mobility, and Bar Technique Then On the 4:00 x 5 Rounds: 20/15 Calorie Assault Bike 10 Lateral Barbell Burpees 5 Power Snatches 135/95 Squat Party 10 Reps @ 65% 1RM 8 Reps @ 75% 1RM 6 Reps @ 80% 1RM 4 Reps @ 85% 1RM 2 Reps @ 90% 1RM Rest 3 Minutes…
Workout of the Day Sunday, November 1st, 2020 General Warmup, Mobility, and Bar Technique Then In 10 Minutes do the following: Randy 75 Snatches 75/55 In the remaining time Max Meters on the Air Runner Record Randy as a benchmark hero time and all of the above as a separate workout. Here only the meters…
General Warmup, Mobility and Bar Technique Strength Take 15 Minutes to build to a very heavy Power Clean and Jerk. The clean must be a power clean and the jerk can be a power or split jerk There is an absolute 15-minute time cap on this part of the workout. Then 15-12-9: Burpee Box Jumps…
General Warmup and Shoulder Mobility Movement Prep 15 Second Hollow Hold on Bar 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups 3 Kipping Pull-ups 3 Chest to Bar Pull-ups Then AMRAP 5: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 5: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1…
General Warmup and Mobility Movement Prep 5 Barbell Good Mornings 5 Pausing Barbell Back Squats (3 Seconds in Bottom) 5 Back Squats Strength Work up to 3 heavy sets of 5 of: Back Squat Then For Time: 30-20-10: Kettlebell Snatches 24/16* Burpees *You should be able to do the first set of 30 unbroken with…
