4209 Merriam Drive Overland Park, KS 66203 View Map
Home Workout Full Gym MOVEMENT PREP Warmup Set 5 Power Snatches 5 Box Jump Overs 5 Overhead Squats 5 Toes to Bar Then AMRAP 21: 21 Power Snatches (95/65) 21 Box Jump Overs (24″/20″) 21 Overhead Squats (95/65) 21 Toes to Bar Home Workout “Bergeron DBeep Test” On the Minute For As Long As Possible:…
Home workout full gym MOVEMENT PREP Warmup Set 4 Lateral Barbell Burpees 4 Power Cleans (Opening Weight) 4 Calorie Assault Bike Then AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (155/105) 27/21 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (135/95) 27/21 Calorie Assault Bike Rest 5…
Warmup 1 Minute Each Spiderman + Reach Active Samson Push-up to Down Dog 1 Minute Each Front Plank on Hands Side Plank (30 Seconds Each Side) Hollow Hold with feet on ground and hands by your side 1 Round 3 Strict Pull-ups 6 Push-ups 12 AbMat Sit-ups 24 Step Back Lunges Then 3 Rounds: 10…
Home Workout Full Gym Warmup Set 100 Meter Odd Object Run 100 Meter Run 2 Rope Climbs 6 Power Snatches (1st Weight) 4 Power Snatches (2nd Weight) 2 Power Snatches (3rd Weight) Then 3 Rounds: 400 Meter Odd Object Run (50/35) 400 Meter Run 5 Rope Climbs 21-15-9 Power Snatches Round 1: 21 Reps at…
Home Workout Full Gym Strength Build to a Heavy Complex: 3 Power Cleans 1 Thruster Warmup Set With Workout Weight: 5 Power Cleans 10 Double Unders 5 Thrusters 10 Double Unders Then AMRAP 15: 15 Power Cleans (95/65) 30 Double Unders 15 Thrusters (95/65) 30 Double Unders Home Gym “Cindvee” AMRAP 20: 5 Strict Pull-ups…
For Time
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Rest 1:1 Between Runs
Home Workout Full Gym
On the 6:00 x 4 Rounds:
500/400 Meter Row
40 AbMat Sit-ups
30 x 10 Meter Shuttles
Warmups 1 Minute Active Spidermans 40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side) 1 Minute Frog Hops 40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side) 1 Minute Mountain Climbers 40 Seconds Single Dumbbell Push Press (20 Seconds Each Side) Then “Grip and Rip” [On the 0:00] For Time: 21 Burpees 1 Round…
For Time 3 Rounds: 25 Strict Pull-ups 400 Meter Run 50 Sit-ups 800 Meter Run Home Workout Full Gym Warmup Set 3-2-1: Pull-ups Sandbag Cleans* Burpees *If you don’t have a sandbag you can use any odd object that’s heavier than a bag of Whey Protein and lighter than a full beer keg. So a…
Home Workout AMRAP 15: 1 Double Dumbbell Hang Squat Clean 1 Double Dumbbell Thruster 30 Double Unders 2 Double Dumbbell Hang Squat Cleans 2 Double Dumbbell Thrusters 30 Double Unders 3 Double Dumbbell Hang Squat Cleans 3 Double Dumbbell Thrusters 30 Double Unders … Continue to Add (1) Rep to Dumbbell Movements Per Round…
Save the box workout #3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
♂ 50-lb. DBs, 24-in. box
Time cap: 20 minutes
