Author Archives: Keith Riel

Fitness “Team Grip and Rip” Teams of 2, both working at the same time: 4 RFT 500 m row 4 length farmer carry 30 DU Performance and Sport Front Squats 6/1 75%/95% 78%/98% 80%/102% Power Cleans T&G 3-3-3-3-3 Split Jerk 2-2-2-2-2

Fitness 15 minutes: Build up to heavy 5 RM Dead lift Rest 5 minutes Teams WOD: 20 minute AMRAP 5 Burpee pull up 10 Box jumps 24/20 15 Russian Swing 20 calorie row Break up reps & sets anyway you want to Performance and Sport E2MO2M 3 Snatch @50% 3 Snatch @55% 2 Snatch @60% 2 Snatch @65% 2 Snatch @70% 1 Snatch @75% 1 Snatch @80% 1 Snatch @85% 1 Snatch @90% 1 Snatch @90% Rest 5 minutes EMOM x 20 minutes minute 1 = 10-15 sec HS hold minute 2 =               3-5 Pistols minute 3 =             3-5 Bar MU minute 4 =  1 length HS Walk

Happy holidays to all the Rebels!!! Bring on 2015!

Fitness and Performance “12 Days of Rebellion 2014” 10 calorie row Box jumps 24/20  Push ups Sand bag hang cleans 60/45 Burpee over bag Air squats Push press sand bag Knees to body Wall balls 20/14 KB swings Pull ups DB Squat cleans 40/25 Sport “12 Days of Rebellion 2014” MU Box jumps 30/24 HSPU Power Snatch 95/65 Burpees over bar Pistols (3 each) Push press 95/65 T2B Wall balls 20/14 KB swings 24/16 CTB Thrusters 95/65