Author Archives: Keith Riel

Fitness 3 sets Lunge stance single arm DB press x 6-8 each arm Rip trainer Paddle board row x 12 each DU practice x 45 seconds Start the clock 300 m row + 20 DB Push press 25/15 Rest 3 minutes 300 m row + 15 DB Push press 30/20 Rest 3 minutes 300 m row + 10 DB push press 40/25 Stop the clock Record times to complete each effort Performance Strict BB Shoulder press 8-5-3-3-3 Start the clock 400 m row + 20 Push press/jerk 95/65 Rest 3 minutes 400 m row + 15 Push press/jerk 115/75 Rest 3 minutes 400 m row + 10 push press/jerk 135/85 Stop the clock Record times to complete each effort Sport Rest Day

 Fitness 5 sets for time 5 pull ups 10 push ups 15 sit ups 20 air squats Performance For time 100 pull ups 100 push ups 100 sit ups 100 air squats Sport 6 sets 4 minute clock 500 m row + 10 Thrusters 95/65 Rest with time remaining, goal here is to control pacing and go unbroken with control and efficiency Compare to December 19th 2013  

Fitness and Performance Front Squats 5-5-5-5-5 25-20-15-10-5 Wall balls Box jumps KB swings Sport 3 minute clock 3 sets 20 DU 3 DL @255/155 then… AMRAP Burpees Rest 3 minutes 6 minute clock 5 sets 20 DU 3 Power clean @185/105 then… AMRAP Burpees Rest 3 minutes 9 minute clock 6 sets 20 DU 3 Snatch @135/75 AMRAP Burpees

Fitness and Performance “5 K Shuttle” Teams of 2, For time: Both working at the same time, both complete all reps 1000 m row + 10 shuttle sprints 750 m row + 8 shuttle sprints 500 m row + 6 shuttle sprints 250 m row + 4 shuttle sprints Sprints are 1 length of gym floor divided in 2 equal parts Sport 15 minutes to complete ladder 10 snatches @75#/55# 8 snatches @95#/60# 6 snatches @115#/65# 4 snatches @135#/75# 2 snatches @155#/80# With time remaining 1 RM max weight Rest 5 minutes 6 minutes to establish your 3 RM OHS Rest 5 minutes 1000 m row @95% Rest 4 minutes 1000 m row @95%