4209 Merriam Drive Overland Park, KS 66203 View Map
Warmup PRACTICE ROUND 1 Round With Lighter Weights: 5 Thrusters 5 Power Cleans 5 Dumbbell Hops 5 Push Presses 5 Burpees 1 Round With Workout Weights: 3 Thrusters 3 Power Cleans 3 Over-and-Back Bar Hops 3 Push Presses 3 Burpees Then 3 Rounds For Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1…
General and Barbell Warmup and Mobility Strength/Skill Every Minute on the Minute for 10 minutes perform the following: 1 Power Snatch 2 Overhead Squats Do not exceed 75% of 1 rep max. You should be able do descend into the overhead squat without repositioning the feet after the power snatch. Then AMRAP 15: 400 Meter…
Warmup PRACTICE ROUNDS 1 Round With Lighter Weights: 50 Meter Farmers Carry 10 Double Dumbbell Deadlifts 15 AbMat Sit-ups 1 Round With Workout Weights: 30 Meter Farmers Carry 6 Double Dumbbell Deadlifts 9 AbMat Sit-ups Then AMRAP 16: 100 Meter Farmers Carry 50/35 15 Toes to Bar 20 Deadlifts 135/95 After Party Back Squat 3…
On the Minute x 10: 16 Single Arm Russian Kettlebell Swings 24/16 Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10: 10 Single Arm Kettlebell Strict Presses 24/16 Max Side Plank in Time Remaining (Switch Each Round) Yes, I know there is a lot of getting up and down from…
Warmup Squat Clinic Then AMRAP 20: 10 Air Squats, 30 Double Unders, 200 Meter Run 20 Air Squats, 30 Double Unders, 200 Meter Run 30 Air Squats, 30 Double Unders, 200 Meter Run 40 Air Squats, 30 Double Unders, 200 Meter Run 50 Air Squats, 30 Double Unders, 200 Meter Run After…
Warmup Practice Round 1 Round With Lighter Weights: 6 Alternating Dumbbell Power Snatches 6 Push-ups 6 Alternating Dumbbell Hang Clean and Jerks 6 Burpees 1 Round With Workout Weights: 4 Alternating Dumbbell Power Snatches 4 Push-ups 4 Alternating Dumbbell Hang Clean and Jerks 4 Burpees Then 30-20-10: Alternating Dumbbell Power Snatches (50/35) Push-ups Directly Into……
Warmup and Movement Prep Practice Round Run 200 10 Kettlebell Swings 5 Pullups Then Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 24/16 12 Pull-ups After Party COOL DOWN 10-15 Minutes of Stretching & Rolling Recommended Targets: Quads Glutes and Piriformis* Chest…
Warmup Mobility Then For Time: 50 Devil’s Press (50’s/35’s) “2-2-2-3” Intervals Style: 35 Double Unders 5 Lateral Dumbbell Burpees Max Devil’s Press in Time Remaining Two-minute rest between intervals. These are short intervals so go 100% all out in each interval. The workout is over after you complete 50 devils presses. If you do not…
Warmup
Movement Prep
Prying Goblet Squats
4 x 8 Tempo Goblet Squats
Down 4, Hold 2, Up 1
Then
21-18-15-12-9-6-3:
Double Dumbbell Squats (50’s/35’s)
200 Meter Run
Body Armour After Party
50 V-Ups
1:30 Plank
50 V-Ups
Warmup Movement Prep 10 Scap Pull-ups Video 10 Second Hollow Hold on Bar 1-3 Strict Pull-ups Dumbbell Mechanics PRACTICE ROUNDS 1 Round With Lighter Weights: 3 Strict Pull-ups 6 Push-ups 9 Air Squats 6 Double Dumbbell Power Clean and Jerks 1 Round With Workout Weights: 3 Strict Pull-ups 6 Push-ups 9 Air Squats 3 Double…
