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Strength/Skill 8 Minute AMRAP of the following: 12 Air Squats 8 V-ups 8 HR Push-ups Please maintain the proper Rx range of motion in this drill. It’s very easy to do this poorly and accumulate a bunch of crappy no reps so please slow down (just a little) and make every rep count. Then From…
DetailsStrength/Skill Every 90 Seconds for 15 minutes. Squat Snatch: 2 reps @ 80% 2 reps @ 85% 2 reps @ 90% 2 reps @ 95% 2 reps @ 90% Immediately into Front Rack Lunges (% is of one rep snatch) 2 reps @ 60% 2 reps @ 70% 2 reps @ 75% 2 reps @…
DetailsWorking in teams of 2 300 Double Unders (Switch after any miss or when desired must finish all doubles before moving to the bar) Ground to Overhead 15000/12000 (Pick weight but choose wisely. Perform in a you go I go fashion one rep at a time) 300 Double Unders Buyout (or WOD 2) Coe 10 rounds…
DetailsStrength/Skill Alternating Every Other Minute for 10 Minutes Even 5 Front Squat @80% Odd 8 burpee box jumps Then 15.4 AMRAP in 8 minutes 3 Handstand Push-Ups 3 Cleans (185/125 lb) 6 Handstand Push-Ups 3 Cleans (185/125 lb) 9 Handstand Push-Ups 3 Cleans (185/125 lb) 12 Handstand Push-Ups 6 Cleans (185/125 lb) 15 Handstand Push-Ups…
DetailsPlease check mindbody and Facebook for possible cancellations. If Shawnee Mission Schools are closed so are we at 530am. Strength/Skill Alternating Every other minute for 12 minutes Even 1 Power Snatch + 3 Overhead Squats Odd 10 Bar-facing burpees Then 5 rounds for time of: 21 Back Squats, 135/95* 1 Rope Climb, 15 ft *Bar…
DetailsFirst Complete as many rounds as possible in 20 mins of: 50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Power Cleans, 145/100 lbs 20 Jerks, 145/100 lbs 10 Snatches, 145/100 lbs 10 Muscle-ups* *These are ring muscle ups but if you want…
DetailsStrength/Skill Every 90 Seconds for 9 minutes. Power Snatch: 2 reps @ 60% 2 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 2 reps @ 80% Then As many rounds as possible in 15 minutes: 1 DeadLift 365/275* 10 TTB 15 Bar Facing Burpees *Historically speaking we…
DetailsFirst Jazzercise/Jane Fonda warmup Then EMOM (with a Partner) for 14 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While…
DetailsStrength/Skill Front Squat 5 x 3 Last week of sets of 3s. Then 10 Shoulder 2 Overhead 95/65 10 Toe 2 Bar 20 Barbell front rack Lunges, 95/65 10 Shoulder 2 Overhead 135/95 10 Toe 2 Bar 20 Barbell front rack Lunges, 135/95 10 Shoulder 2 Overhead 155/105 10 Toe 2 Bar 20 Barbell front…
DetailsStrength/Skill Alternating Every other minute for 12 minutes Even 3 Squat Cleans + 1 Jerk Odd 10 Bar-facing burpees Then 50 Double-Unders 25 Wall Ball Shots (20/14 lb, 12/10ft)* 15 Deadlifts (275/185 lb) 10 Ring Muscle-Ups 10 Bar Muscle-Ups 15 Deadlifts (275/185 lb) 25 Wall Ball Shots (20/14 lb, 12/10ft)* 50 Double-Unders Absolute 20 minute…
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