4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Technique
20 Minute AMRAP:
21/15 Calorie Row
15 Box Jump Overs 24″/20″
7 Squat Cleans 155/105
Gymnastics Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Handstand Walk
Minute 2: 50′ Front Rack Walking Lunge
General Warmup and Mobility and Technique
Then
On the 5:00 x 6 Rounds:
400 Meter Run
21 Hand Release Push-ups
12 Kettlebell Snatch 24/16
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Chest
Glutes
Lower Back
General Warmup and Mobility and Technique AMRAP 3: 50 Double Unders 21 Bar-Facing Burpees Max Power Cleans (115/85) Rest 3 Minutes AMRAP 3: 50 Double Unders 18 Bar-Facing Burpees Max Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 50 Double Unders 15 Bar-Facing Burpees Max Power Cleans (155/105) Rest 3 Minutes AMRAP 3: 50 Double…
DetailsGeneral Warmup and Mobility and Bar Technique Practice Round 1 Round With Workout Weights: 3 Wallballs 3 Power Snatches 3 Box Jumps 3 Push Presses 3 Calorie Row Then AMRAP 20: 20 Wallballs 20/14 20 Power Snatches 75/55 20 Box Jumps 24/20 20 Push Presses 75/55 20/14 Calorie Row Stamina…
DetailsGeneral Warmup and Mobility and Bar Technique As many rounds as possible in 5 minutes of the following: 6 Rounds of “The Chief” (115/85) Max Calorie Bike* Rest 5 Minutes As many rounds as possible in 5 minutes of the following: 5 Rounds of “The Chief” (135/95) Max Calorie Bike Rest 5 Minutes As many…
DetailsGeneral Warmup and Mobility and Bar Technique Then As many rounds as possible in 20 minutes of the following: 20 Burpee Box Jumps 24″/20″ 40/30 Calorie Row 80 Double Unders Handstand Push-ups 2 Rounds Not For Time: 30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom) 50% Strict Handstand Push-ups 70% Kipping Handstand…
DetailsGeneral Warmup and Mobility and Bar Technique Strength/Skill Every Minute on the Minute for 10 Minutes: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch PRACTICE ROUND 1 Round With Workout Weight: 3 Power Snatches 3 Overhead Squats 3 Squat Snatches 3 Toes to Bar Then For Time [15 Minute Cap]: 30 Power Snatches 95/65…
DetailsGeneral Warmup and Mobility and Bar Technique
AMRAP 4 x 5 Rounds:
500/400 Meter Row*
15 Double Dumbbell Push Press 50/35
Max Burpee Pull-ups
*Alternate 1000m Assault Bike and 400 run.
General Warmup and Mobility and Bar Technique 5 Rounds For Reps: 1 Minute Max Single Dumbbell Power Snatches 50/35 1 Minute Max Front Squats 115/85 1 Minute Max Calorie Run 1 Minute Rest Do workout fight gone bad style. AFTER PARTY 3 Giant Sets not for time: 8 Single Legged Romanian Dumbbell Deadlifts (Left) 8…
Details