Author Archives: Keith Riel

Fitness and Performance Start the clock: 7 minute AMRAP 5 push ups 10 TRX/Ring rows 15 air squats When the clock reaches 15 minutes start: 7 minute AMRAP Rowing M When the clock reaches 30 minutes start: 7 minute AMRAP 3 burpees 6 kb swings 9 wall balls Sport Thrusters 5-5-3-3-1-1-1 When the clock hits 15 minutes start: 7 minute AMRAP 3-6-9-12-15-18 Thrusters 100/65 CTB pull ups When the clock reaches 30 minutes start: 1500m Row = max effort compare to Jan. 11 2014

Fitness and Performance Teams of 2 or 3 5 minute AMRAP x 4 3 Box jumps overs 6 DB push press 9 Air squats One person working at a time, must complete all movements before tagging off   teams of 3 complete 50 DU each set, teams of 2 complete 25 DU each set, divided anyway, 10 burpee penalty for not completing DU Rest 3 minutes between sets Sport 10 minute Snatch prep 5 minute AMRAP 30 wall balls 30 burpees 30 wall balls 20 burpees 30 wall balls 10 burpees Rest 5 minutes 12-9-6 For time OHS 135/85 CTB Pull ups Rest 5 minutes Start where you left off 5 minute AMRAP 30 wall balls 30 burpees 30 wall balls 20 burpees 30 wall balls 10 burpees

Fitness For time 250 m row 15 KB swings 25 burpees 15 KB swings 500 m row 15 KB swings 25 burpees 15 KB swings 250 m row Performance For time 250 m row 15 KB swings 24/16 25 burpees 15 KB swings 24/16 500 m row 15 KB swings 24/16 25 burpees 15 KB swings 24/16 250 m row Sport 18 minute AMRAP 15 box jumps 24/20 12 push press/push jerk 115/75 9 T2B

Fitness 5 sets: 60 sec : 120 sec 12 reverse sandbag lunges + AMRAP DU Rest 10 minutes 5 sets: 120 sec : 120 sec 20 Sand bag front squats + AMRAP rowing (cals) Performance 5 sets: 60 sec : 120 sec 10 front rack BB lunges 95/65 + AMRAP Row (cals) Rest 10 minutes 5 sets: 120 sec : 120 sec 10 BB front squats 135/85 + AMRAP DU Sport 5 minutes DU practice 5 minutes Handstand walking practice 5 minutes Box jump practice 5 minutes T2B practice 5 minutes MU practice 10 minutes Shoulder mobility Instructions will be posted in the gym.