4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup, Mobility, and Bar Technique Movement Prep 10 Scap Pull-ups 5 Kips Swings 1-3 Strict Pull-ups 3 Pull-ups 3 Chest to Bar Pull-ups Then As Many Rounds as Possible in 16 minutes of the following: Buy-In: 75/50 Calorie Assault Bike Max Rounds in Time Remaining: 15 Box Jump Overs (24″/20″) 12 Chest to Bar…
DetailsGeneral Warmup, Mobility, and Bar Technique Strength On the 1:30 x 6 Sets: 3 Thrusters Then 7 Rounds For Time: 200 Meter Run 7 Thrusters 95/65 7 Burpees This workout should be finished by 15 but we will cap it at 20. Gymnasty Party AMRAP 7: 1 Pausing Strict Handstand Push-up 1 Strict Handstand Push-up…
DetailsGeneral Warmup and Mobility For Time: 1 Mile Run 30 Single Dumbbell Box Step-ups 70/50 24″/20″ 30 Power Cleans 135/95 Kansas Born and raised Jim Ryun. First high school athlete to run a mile under 4 minutes and arguably the greatest middle distance runner in history. Mr. Ryun is also a former…
DetailsGeneral 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…
Details