4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Bar Technique Then 3 Rounds For Time: 15/10 Calorie Assault Bike 10 Chest to Bar Pull-ups Directly Into… 3 Rounds: 10 Power Cleans 115/75 10 Push Jerks 115/75 Threshold Conditioning On the Minute x 6 Rounds: :20 Second Assault Bike :40 Seconds Rest Rest 2 Minutes On the Minute x…
DetailsGeneral Warmup and Mobility and Bar Technique Strength/Skill Build to the heaviest possible set of 3 of the following 3 Position Snatch Then “Isa-ball” AMRAP 12: 3 Power Snatches 135/95 15 Wallballs 20/14 Stamina Squats On the Minute x 16 (8 Rounds): Minute 1: 1 Front Squat Minute 2: 2 Back Squats Barbell Loaded at…
DetailsFor time:
Run, 400 m
— then —
3 rounds of:
15 Touch & Go Power Cleans, 95/65 lbs
15 Push-ups
— then —
Run, 400 m
General Warmup and Mobility and Bar Technique
For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
[1 Round of Bergeron Beep Test]:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
General Warmup and Mobility and Bar Technique Strength/Skill Take 15 minutes to build to a heavy set of 3 in the Deadlift *Go very heavy but please don’t get greedy Then As many rounds as possible in 15 minutes: 40 Single Dumbbell Hang Clean and Jerks 50/35 20 Box Jumps 24″/20″ 10 Deadlifts 245/165 One…
DetailsGeneral Warmup and Mobility and Bar Technique 5 Rounds For Time [30 Minute Cap]: 40 AbMat Sit-ups 30 Russian Kettlebell Swings 24/16 20 Hand Release Push-ups 1,000/800 Meter Bike* If the bikes are full row 500/400 or run 400 Kettlebell swings should be heavy but you still should be able to perform all 30 reps…
DetailsGeneral Warmup and Mobility and Bar Technique
Strength/Skill
Take 15 minutes to build to a heavy set of 3 in the
Power Clean
Then
5 Rounds:
10 Power Cleans 135/95
10 Burpees
Then
Strict Handstand Push-up Conditioning
General Warmup and Mobility and Bar Technique Then On the 5:00 x 5 Rounds: 400 Meter Run 1 Round of “DT” 155/105* *One round of DT is 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Each round should take no more than 4 minutes to complete. Scale the length of the run or the…
DetailsGeneral Warmup and Mobility and Bar Technique
Then
21-15-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Facing Burpee
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Chest
Upper Back
General Warmup and Mobility and Bar Technique Then For Time: 30 Wallballs 20/14 30 Box Jumps 24″/20″ 30 Wallballs 20/14 On the Minute [Starting at 0:00]: 5 Deadlifts 225/155 Choose a wallball weight that you can do 25 unbroken reps while fresh Deadlifts should be heavy BUT all sets should be done unbroken. After Party…
Details