Author Archives: Keith Riel

Fitness and Performance 4 sets 1 a) Front Squats with pause x 5-8 1 b) DB push press x 10 -12 1 c) V sits x 10 – 12 Rest 90 seconds For time: 8-10-12-14 HR Push ups 1 sled pull 90# (between sets) Sport 5 sets: Front Squats (5 sec pause) + jerk 5 sets: 3 position Snatch (floor-hang-power position) Do not drop bar between positions For time: 4-6-8-10 HSPU 1 legless rope climb between sets

All levels 5 sets x 4 minute clock 5 back squats 250 m row 20 DU Rest with time remaining Compare to Jan.2013 Sport = 155/105 Performance = 135/85 Fitness = 65%

Fitness and Performance 3 x 6 sand bag hip press (3 sec pause) Rest as needed 4 x 6-8 sand bag cleans Rest as needed 4 x 8-10 bench press (hanging kb) EMOM x 12 6 wall balls 2 burpees add 2 Burpees each set, until failure then back to 2 and work up again Sport 8 minutes Find 2RM Clean 8 minutes Find 1RM Jerk (rack) EMOM x 12 3 C&J @155 + 2 T2B add 2 T2B each set, until failure then back to 2 and work up again Review jan.6.2014

Fitness and Performance 20 minute AMRAP 10 burpees 15 KB swings 20 ab mat sit ups 50 m sled push 250 m run Sport 15 minutes Find 3RM Snatch T&G For time: 800 m run 30′ HS walk 5 rope climbs 30′ HS walk 800 m run