Author Archives: Keith Riel

Fitness 4 sets: RDL x 5-8 reps Bridge hip press w/sand bag x 6 Scapular push ups x 6-8 Rest 45-60 seconds between each 7 minute AMRAP 500 m row (buy in) Then… 100 m Farmer carry 25 step ups Performance 4 sets: RDL x 5-8 reps Wall climb x 1-3 HS Scapular activation x 6-8 Rest 45-60 seconds between each 7 minute AMRAP 500 m row (buy in) Then… 100 m Farmer carry 24/20 25 box jumps 24/20  Sport Rest Day

Fitness 5 Rounds for times: 10 Burpees 15 Wall balls 20 DU Rest 1:1 Goal is to go unbroken if possible Performance and Sport 5 Rounds for times: 10 Burpees over bar 8 Hang power cleans 6 Front Squats 4 STOH Rest 1:1 Sport bar weight = 135/95 Performance bar weight = 95/65 Goal is to work at near maximal effort for each set

Fitness and Performance 10 minutes: Review and set up pull up progressions Shoulder & Pec prep for bench press 5 sets of complex: 5-8 bench press + max reps pull ups (based on your progression) Rest 2-3 minutes between sets  Sport 2000 m row every 250 m = 1 round of “Cindy” or “Mary”

Fitness 10 minutes: Working on squat mechanics and mobility Rowing warmup: 5 strokes @20-22 5 strokes @22-24 5 strokes @24-26 5 strokes @26-28 5 strokes @28-30 5 strokes @30+ Maintain proper slide while increasing pressure Teams of 2, both working and both complete the following 4 RFT 500 m row 50 air squats Performance and Sport 3 minute AMRAP 15 CTB 10 thrusters 95/65 5 Burpee over bar 3 minute Rest 3 minute AMRAP 7 HSPU 7 Dead lifts 225/155 3 minute Rest 3 minute AMRAP 20 DU 15 KB swings 10 T2B 3 minute Rest 3 minute AMRAP 15 CTB 10 thrusters 95/65 5 burpee over bar 3 minute AMRAP 7 HSPU 7 Dead lifts 225/155 3 minute Rest 3 minute AMRAP 20 DU 15 KB swings 12 T2B