4209 Merriam Drive Overland Park, KS 66203 View Map
Home Workout With Equipment 3 Rounds For Time : 200m Run 20 Single Arm Hang Dumbbell Snatches 200m Run 20 Single Arm Dumbbell Power Cleans 200m Run 20 Single Arm Dumbbell Thrusters *On all DB movements, alternate hands every 5 repetitions. Home Workout With No Equipment 3 Rounds For Time: 200m…
Home Workout 5 Rounds For Time: 80 Double Unders 40 Sit-ups 20 Push-ups 10 Reverse Burpees Stimulus 5 rounds for time for this longer conditioning piece Choose a double under number or variation that you can complete in no more then 2 sets each round Let’s think about breaking up the push-ups up from the…
Warm-up For Quality: 2 Inchworms 2 Strict Pull-ups 2 Broad Jumps 4 Inchworms 4 Strict Pull-ups 4 Broad Jumps 6 Inchworms 6 Strict Pull-ups 6 Broad Jumps Strength Take 15 minutes to work to the heaviest set of 5 possible for today Then Ascending Ladder for 15:00:…
General Warmup
Workout of the Day
AMRAP 16:
3 Bar Muscle Ups*
12 Dumbbell Hang Clean and Jerks (50/35)
21 AbMat Sit-ups
*scale to jumping bar muscle-ups.
Sunday Goat Day
Trainers Choice
WARMUP 30 Seconds Each Push-up to Down Dog Air Squats Arch Hold feet on the ground Air Squats Hollow Hold feet on the ground Air Squats Workout of the Day 3 Rounds one minute work per exercise and one-minute rest between rounds Calorie Assault Bike Toes to Bar Thrusters* Weight Increases on thrusters…
“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20″) 1 Minute Push Press (75/55) 1 Minute Row Calories 1 Minute Rest WARMUP 2 Rounds 30 Seconds Air Squats 30 Seconds Medicine Ball Deadlifts 30 Seconds Alternating Box Step-ups 30 Seconds…
“Farmers Only” 5 Rounds: 30 Kettlebell Snatches 24/16 200′ Single Arm Farmers Carry 24/16 20/15 Calorie Assault Bike WARMUP 1 Minute Easy Bike Active Samson Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side) 40 Seconds Moderate Bike Active Spidermans Single Kettlebell Farmers Carry (20 Seconds Each Side) 30 Seconds Faster Bike Inchworm to Push-up Single…
Workout of the Day Paradise Lost Perform each set as a 2-minute AMRAP with a 1-minute rest between sets Front Squats 115/85* Front Squats 135/95 Front Squats 155/105 *Bar Starts on the floor Rest 3 Minutes Press 75/55 Press 95/65 Press 105/85 Rest 3 Minutes AMRAP 2: Deadlifts…
WARMUP 30 Seconds Each Easy Bike Easy Row Easy Shuttle Runs Walking Spidermans Moderate Bike Moderate Row Moderate Shuttle Runs Walking Samson Stretch Faster Bike Faster Row Faster Shuttle Runs Inchworm to Push-up MOBILITY Pigeon Pose: 1 Minute Each Side Workout of the Day Fight Gone Bad…
“Spice Girl” For Time: 21 Power Snatches (95/65) 5 Rounds of “Cindy” 21 Overhead Squats (95/65) 5 Rounds of “Cindy” 21 Squat Snatches (95/65) WARMUP 30 Seconds Each PVC Pass Throughs PVC Overhead Squats Down Dog to pushup PVC Pass Throughs PVC Overhead Squats Up Dog to pushup PVC Pass Throughs PVC Overhead Squats Push-up…
