4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility Then On the 4:00 x 8 Rounds: 20/15 Calorie Row 200 Meter Run If rowers are full start with the run. Run can be done on the pavement or on the Air Runners. AFTER PARTY Midline A 3 Giant Sets: 50 Meter Double Dumbbell Farmers Carry 25 Meter Single Arm Overhead…
DetailsGeneral Warmup and Core Stabilization Practice Round With Workout Weights: 10 Wallballs 8 Calorie Assault Bike 6 Deadlifts 4 Double Dumbbell Push Presses 2 Dumbbell Renegade Rows Use the practice round to help to determine workout weights. Then AMRAP 18: 50 Wallballs 20/14 40/30 Calorie Assault Bike 30 Deadlifts 225/155 20 Double Dumbbell Push Presses…
DetailsGeneral Warmup and Core Stabilization Practice Round With Workout Weights: 10 Wallballs 8 Calorie Assault Bike 6 Deadlifts 4 Double Dumbbell Push Presses 2 Dumbbell Renegade Rows Use the practice round to help to determine workout weights. Then AMRAP 18: 50 Wallballs 20/14 40/30 Calorie Assault Bike 30 Deadlifts 225/155 20 Double Dumbbell Push Presses…
Details
General Warmup and Mobility
For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
400 Meter Run
20 Pullups
400 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
800 Meter Run
After Party
Carbs and Nap
Strength
Back Squat 3 x 8
Then
AMRAP 15:
200m Run
20 Wallballs 20/14
20 Kettlebell Snatches 24/16
20 Burpee Box Jumps 24/20
After Party
As many reps as possible in 5 minutes of the following
Wall Walks
General Warmup and Barbell Technique
Then
3 Rounds For Time:
400 Meter Run
200 Meter Med Ball Run 20/14
10 Power Snatches 135/95
Afterparty
10-15 Minutes of Stretching & Rolling
General Warmup and Barbell Technique Strength/Skill Build to a Moderate Complex from the rack: 1 Pausing Push Jerk 1 Push Jerk On the pause dip and hold for three seconds. Focus on hip extension. Then 3 Rounds: 25 Toes to Bar 20 Push Jerks 115/85 15/12 Calorie Assault Bike The push jerks should be relatively…
DetailsGeneral Warmup and Barbell Technique Then 400 Meter Run, 21 Burpees 400 Meter Run, 15 Burpees 400 Meter Run, 9 Burpees 200 Meter Run, 9 Power Cleans (115/85) 200 Meter Run, 15 Power Cleans (115/85) 200 Meter Run, 21 Power Cleans (115/85) This workout should take around 15 minutes but will be capped at 20.…
DetailsCrossFit I35 and I35 Fitness believe that proper movement and mechanics in ALL movements from walking to squatting and even running which is frankly the least discussed and often the most difficult movement to make corrections in the athlete. We believe that a run at 70% intensity for a short (for you) distance should be…
DetailsGeneral Warmup and Barbell Technique
Then
For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)
Afterparty
Carbs and Sleep
