Author Archives: Keith Riel

All levels Squat Prep 3 sets: Quadruped Squat w/bracing sequence x 6 Glut bridge x 6 Truck driver squat with abduction x 3 Partner Prep: Medicine ball wall ball pass x 15 Seated splits partner pulls x 2 minutes Fitness 5 sets: 4 minute clock Weighted DB lunges x 20 steps 250 m run Rest with time remaining Performance 5 sets: 4 minute clock 10 Back Squats 135/95 250 m row Sport 5 sets: 4 minute clock 10 Back Squats 135/85 (add 10# each set) 250 m row Rest with time remaining

Fitness  10 minutes: Dead lift technique work 10 minute AMRAP 10 horizontal ring rows 100′ farmer carry 50 SU Performance 10 minutes: Dead lift technique work 5 rounds for time 6 Sand bag cleans 100′ front rack sand bag carry 20 DU Sport 10 minutes: Work up to heavy 2 position clean (floor – above knee) 6 rounds 1 rope climb 3 box jumps 40/30 6 Sand bag clean 100/70 Take the intensity down on this one and have some fun

Fitness  3 sets: 1a) Pull ups (negatives) x 3-5 1b) Bent over BB row x 8-10 1c) TRX OH hip extension x 6-8 2)  OHS technique work Tabata: Russian KB Swing lowest set counts Performance 3 sets: 1a) Pull up (negatives) x 3-5 1b) Bent over BB row x 8-10 1c) KB Snatch x 6-8 each 2) OHS: Work up to a moderate 3 Shoulder position in the goal of today Tabata: Russian KB Swing lowest set counts Sport Rest Day  

Fitness Workout is based on time today: The faster you complete each station the more rest you get. 1 – 5 minutes = 400 m run 5-10 minutes = 30 burpees 10 -15 minutes = 40 jumping pull ups 15-20 minutes = 40 wall balls 20-25 minutes = 30 step ups 25+ minutes = 800 m row Performance and Sport 1 – 5 minutes = 1000 m row 5-10 minutes = 50 burpees 10 -15 minutes = 30 pull ups 15-20 minutes = 50 wall balls 20/14 20-25 minutes = 30 box jumps 24/20 25+ minutes = 800 m run