4209 Merriam Drive Overland Park, KS 66203 View Map
Find your Bench Press With Band 1 Rep Max
Then:
For time:
100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups
Buyout
Deficit Barbell Rows
4 x maximum reps
Band Pull apart lying on bench – 3×20
Max effort Banded Box Squat
Then:
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
15 Burpees
30 Double Unders
Banded Kettlebell Swing
10-10-10-10-10-10-10-10-10-10
Then:
Helen
3 rounds for time of:
Run 400 m
21 Kettlebell Swings 24/16kg
12 Pull-ups
Buyout
Planks against maximum band tension
3 x 1 minute
Push Jerk 8×2 at 70% 1RM Then: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds : Power Clean Front Squat Push Press…
Squat Snatch : 1 Rep Max
Every Minute on the Minute for 20 Minutes
On Even Minutes perform 10 Deadlifts, 225/185 lbs
On Odd Minutes perform 10 Burpee (double push-up)s
Buyout
3×20 Hollow Body Rocks
Front Squat 10×2 at 70% 1RM
Band Deadlift 6×1 at 50% 1RM
Rest 30 secs between sets.
Then:
3 rounds for time of:
50 Double Unders
20 Banded Kettlebell Swings, 32/24 kg
20 Dimmel Deadlifts, 185/135 lbs
For time: 200 Double Unders — then — Snatch, 5000 lbs Clean & Jerk, 10000 lbs — then — 200 Double Unders Work in teams of 4 with equal amount of men and women. Only one person lifts at a time alternating male and female members. Team must finish all double unders before proceeding to…
Bench Press (close grip) : 1 Rep Max
Bench Press (close grip) 10-10-10
Then:
For time:
100 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
Run 400 m
Buyout
RKC Planks
3 x 1 minute holds
Javorek bar complex #1
3 sets
5 rounds for time of:
200 m Run
10 Burpees
10 Push-ups
10 Mountain Climbers
10 Sit-up (standard)s
10 Air Squats
Buyout
Thumb Down Rear Delt Flys – 3×20 per side
Extra Credit
200m tire drag
