Author Archives: Keith Riel

The Mighty Atom Trailer from Image Factory DC on Vimeo. Fitness 10 minutes: Front Squat technique x 3-5 reps 4 sets: One arm DB Rows x 10-12 each Banded reverse 90/90’s x 8-10 Hollow hold x 15-20 sec 5 min AMRAP 10 Heavy Russian swings 5 Burpees Performance 10 minutes: Work up to heavy 3 RM Front Squat 6 sets: 2 position snatch (Above knee/Floor) 5 min AMRAP 10 DB Snatch 40/30 5 Burpee CTB pull ups Sport EMOM x 5 3 Front Squats @85% 6 sets: 2 position snatch @75% (Above knee/Floor) For time: 10-8-6-4-2 DB snatch 50/35 5-4-3-2-1 Burpee MU

Fitness and Performance “Partner’s in crime” 20 minute AMRAP Teams of 2, 500 m row 400 m run 30 Wall balls 20 Russian KB swings 10 alternating burpee box jumps 5 partner assisted strict pull ups 2 Buddy carry’s across gym One person start with run, the other starts with row, then all work is divided working through the chipper Sport 8 minute AMRAP 5 Power Snatch 135/95 10 CTB Pull ups 15 wall balls 30/20 Dead lifts 10@55%, 8@65%, 6@75%, 4 @85%, 2 @95% Max reps @90%

Fitness 3 sets: DB push press x 6-8 reps Banded reverse fly’s x 6’s (W-T-Y) Skipping practice x 30 seconds EMOM x 18 DB Thrusters x 8 – 12 reps Pull ups x 5 – 8 reps DU x 20 – 30 reps One movement per minute Performance and Sport Buy in: Flight Simulator Or 5 minutes of Triple under practice 4 mixed sets for times 15 Power snatch 75/55 15 Calorie Airdyne 15 T2B 15 Calorie Row Rest 3 minutes between each set Record time of each set

Fitness and Performance 6 x 500 m row Rest 3 minutes between each set How hard should I push? Take your 2 K race pace then subtract 2-5 seconds off your split This is now your goal for today’s effort Example: 7 minute 2K = 1:45 split – 2 – 5 seconds = 1:43 – 1:40 average pace If in doubt take your pace numbers off the Level’s sheets. Sport Rest