Author Archives: Keith Riel

Fitness and performance Teams of 2, break up reps as needed 5 rounds for time: 600 m row 50 Wall balls 40 DU 30 KB swings Sport Master’s regional qualifier 2014, event #3 3 rounds for time: 50 calorie row 15 HSPU 50 DU Men 60+ 30 calorie row 15 HSPU with 4″ riser 30 DU

Fitness  Back Squats 5 x 1 @90% 5 sets: GHD hip extensions + DB Biceps curl 30/20 Must complete 30 reps between both movements Rest 2-3 minutes between sets  Performance Back Squats 5 x 1 @90% 5 sets: Max reps Pull ups + V-sits Must complete 30 reps between both movements Rest 2-3 minutes between sets Sport Back Squats 5 x 1 @90% 5 sets: Max reps pullups + Handstand (steps) or (hold) Must complete 30 reps with both movements Rest 2-3 minutes between sets

All levels 5 x 250 m run walk back to start line For time: 21-15-9 Rowing cals Burpees Box jumps In case of heavy May showers: Sub in 5 x sled drag working up to heavy load instead of run

Fitness and Performance Front Squats 5 x 2 @75% (5 second pause at full depth) 15 minutes of goat work Pick 3 movements and alternate EMOM Sport Front Squats 5 x 2 @75% (5 second pause at full depth) MU progressions: False grip horizontal pulls 3 x 6 Dip negatives to hang 3 x 3 Band assisted turn overs 3 x 6 10 minutes of light aerobic effort