4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Kettlebell Technique
On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats 32/24
12 Power Snatches 95/65
9/7 Calorie Row
AFTER PARTY
3 Sets:
25 GHD or abmat Sit-ups
50′ Dumbbell Walking Lunge 50/35
General Warmup and Mobility and Kettlebell Technique Strength/Skill Kettlebell Swings and Planks 10-20-25-20-10 Split the room into two groups have one group swing as the other planks. Then 3 Rounds: 400 Meter Run 20 Kettlebell Snatches 24/16 12 Pull-ups Overhead Squat Party On the 2:00 x 5 Sets: 1 Pausing Overhead Squat (2 Seconds in…
DetailsGeneral Warmup and Mobility
AMRAP 15:
12/9 Calorie Assault Bike
9 Deadlifts 275/185
12/9 Calorie Assault Bike
9 Handstand Push-ups
Squat Party
Back Squats
5 x 5
Go Heavy
General Warmup 30 Seconds Each Easy Assault Bike Push-up to Down Dog Hollow Hold Moderate Assault Bike Push-up to Down Dog Arch Hold Faster Assault Bike Push-up to Down Dog Straight Leg Sit-ups Practice Round 1 Round With Lighter Weight: 100 Meter Assault Bike 5 Toes to Bar 5 Push Jerks 1 Round With Workout…
DetailsGeneral Warmup, Mobility, and Bar Technique Strength On the 1:30 x 6 Sets: 3 Power Cleans Heavy as possible but should be done touch and go. Then AMRAP 15: 15 Power Cleans 95/65 30 Double Unders 15 Wallballs 20/14 30 Double Unders Cleans and Wallballs should be done in no more than 2 sets. Handstand…
DetailsGeneral Warmup and Mobility
For Time:
40/30 Calorie Assault Bike
3 Rounds:
20 Lion’s Roar Kettlebell Snatch 24/16
9 Burpees
40/30 Calorie Assault Bike
3 Rounds:
20 Lion’s Roar Kettlebell Snatch 24/16
9 Burpees
40/30 Calorie Assault Bike
General Warmup and Mobility Then For Time: 21 Front Squats, 200 Meter Run 21 Pull-ups, 200 Meter Run 15 Front Squats, 200 Meter Run 15 Pull-ups, 200 Meter Run 9 Front Squats, 200 Meter Run 9 Pull-ups, 200 Meter Run Bar Weight 115/85 The bar starts on the floor for all sets and the first…
DetailsGeneral Warmup and Mobility PRACTICE ROUND 1 Round With Workout Weight: 100 Meter Row 5 Deadlifts 5 Box Jumps WOD: Christine 3 Rounds For Time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20′) 15 Minute Time Cap Rest 5 Minutes Then Gymnasty WOD 12-9-6:…
DetailsGeneral Warmup and Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Fast Feet) Gymnastic…
Details