Author Archives: Keith Riel

Fitness 3 sets of complex Renegade rows x 8 – 10 reps Roving plank x 1 length of gym Mt.Climbers x 20 Rest 90 seconds 3 mixed sets for times: 400 m run 500 m row 15 Burpees Rest 2 minutes Performance and Sport 5 minutes T2B Skill work and pacing strategies 10 minutes MU progressions 10 minutes Work up to a heavy 3 RM Power clean 2-3 sets: Calorie Row x 15 T2B x 2 sets Wall balls 20/14 x 15 – 20 reps Power cleans 135/95 x 2-3 sets MU x 2 sets Rest 2 minutes Increase the pacing speed over the sets, keep the reps/sets the same to compare times. Everyone will have a varied rep/set scheme in mind and this is an opportunity to test out your individual approach to Open WOD 14.4 tomorrow

Fitness 15 minutes: Work up to heavy 3 Back Squat For time: 40 Wall balls 40 calorie row 30 Wall balls 30 calorie row 20 Wall balls 20 calorie row 10 Wall balls 10 calorie row Performance 15 minutes Work up to heavy 3 OHS For time 40 Back Squats 75/55 40 calorie row 30 Front Squats 75/55 30 calorie row 20 OHS 75/55 20 calorie row Sport Rest Day

Fitness  15 minutes Working on DL mechanics Sets of 5-8 reps 4 sets for reps: 45 seconds Skipping 15 seconds Rest 45 seconds Ab mat sit ups 15 seconds Rest Performance Dead lift 8@55%, 6@65%, 4@75%, 2@85%, 1@95%, 2-3@100% “Annie” 50-40-30-20-10 DU Ab mat sit ups Sport Dead lift 8@55%, 6@65%, 4@75%, 2@85%, 1@95%, 2-3@100% 30 minute Row @65-75% Keeping SPM 20-26, working the proper slide Every 1000 m = 15 Burpee over erg @max effort  

Fitness 10 minutes: Clean and press technique work “CAM” 5 RFT: 15 step ups 12 Push press 9 V sits Performance and Sport 3 sets (NFT) 250 m row 1 length HS Walk 30 DU 5 sets of complex: 1 Clean + 2 Push press “CAM” 5 RFT: 15 box jumps 24/20 12 Push press 115/75 9 T2B