4209 Merriam Drive Overland Park, KS 66203 View Map
WARMUP 30 Seconds Single Unders PVC Pass Throughs Straight Leg Sit-ups Single Unders PVC Lat Stretch Arch Ups (Up and down without holds. Feet stay down) Single Unders PVC Overhead Squats V-Ups with PVC MOBILITY Couch Stretch: 1 Minute Each Side Barbell Warmups Strength Snatch Complex Build to a Heavy Complex: 1 Hang…
WARMUP Teams of 3 3 Rounds 30 Seconds Each: Station 1: Row (Increasing Intensity Each Round) Station 2: Inchworms Station 3: Shoulder Taps Barbell Warmup Javorek Complex 1 round with empty bar with your coach and one round on your own with weight Workout of the Day Teams of 3: For Time (25 Minute Cap):…
WARMUP 30 Seconds Slow Air Squats (4 counts down and 4 counts up) Front Plank Active Samson Moderate Air Squats (2 counts down and 2 counts up) Right Side Split Squat Left Side Split Squat Faster Air Squats Right Side Plank Left Side Plank MOBILITY Ankle Stretches Dumbbell Warmup 30 Seconds Each Single…
WARMUP 30 Seconds Easy Singles Banded Good Mornings Box Step-ups Fast Singles or Easy Doubles Banded Pull Aparts Lateral Box Step-ups (15 Seconds Each) Double Unders Banded Pass Throughs Lateral Hops Body Positions 30-20-10 Hollow Hold Seconds (feet on ground arms overhead or by side if core breaks) Arch Hold Seconds (chest up, neck neutral,…
General Warmups 15 Minutes of Turkish GetUp Practice Then 3 Rounds: 100′ Walking Lunge 40 Russian Kettlebell Swings 24/16* 100′ Walking Lunge 40 Russian Kettlebell Swings 24/16* *We are looking to break only once in the set of 40. If you can’t do 20 unbroken reps lower the weight until you can.…
WARMUP 30 Seconds Jump rope (singles or doubles) Hollow Hold, feet down hands overhead PVC Pass Throughs Jump rope (singles or doubles) Arch Hold Click Here PVC Overhead Squats Jump rope (doubles) Inchworm to Push-up PVC V-Ups Movement Prep 10 Scap Pull-ups Click Here 10 Kip Swings 5 Knees to Chest 5…
WARMUP 2 Rounds 40 Seconds On / 20 Seconds Off: Station 1: Row Station 2: Front Plank Hold Station 3: Glute Bridge Walkouts Click Here Station 4: Banded Good Mornings MOBILITY Ankle Stretch: 1 Minute Banded Pike Stretch: 1 Minute Movement Prep 10 Frog Hops 4 Step-Up Lateral Barbell Burpees 4 Jump-Up Lateral…
WARMUP Easy Jog 60 Seconds Each Banded Pass Throughs Banded Pull Aparts Banded Y’s Banded Strict Press Barbell Warmup Javorek Complex 1 round with empty bar and one round with weight on the bar. Movement Prep 10 Slow AbMat Sit-ups 5 AbMat Sit-ups 20 Seconds With Light Dumbbell: Kneeling…
WARMUP 30 Seconds Push-up to Down Dog Box Facing Step-ups Kettlebell Romanian Deadlifts Lateral Box Step-ups (30 Seconds Each Side on box lower than you normally use in wods) Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side) Active Spidermans Box Facing Step-ups MOBILITY Wrist Stretch on Box: 30 Seconds Each Direction Movement Prep…
WARMUP 2 Rounds 30 Seconds: Jumping Jacks Active Samson 2 Rounds 30 Seconds: Frog Hops Active Spidermans PRACTICE ROUND 1 Round 10 Sumo Deadlift High-pulls, 75/55 lbs 5 Burpee Box Jumps, 24/20 WOD 3 rounds for time of: 20 Sumo Deadlift High-pulls, 75/55 lbs 20 Burpee Box Jumps, 24/20 The…
