Author Archives: Keith Riel

Fitness 4 sets DB chest press x 10-12 TRX Tricepss extension x 12-15 Flutter kicks x 50 Rest 45 seconds between each movement 3 rounds for time 15 Burpees 15 KB swings 15 sit ups Performance 4 sets: Ring dips x 3-6 T2B x 6-8 60 seconds DU practice Rest 45 seconds between each movement 3 rounds for time 15 Burpees 15 KB swings 24kg/16kg 15 sit ups Sport 5 minutes working on DU efficiency: Pick a number of UB DU that is realistic for you, complete the reps take 10 breathes then repeat 10 minutes working HS: Standing plate hold x 20-30 seconds 1/2 wall climb to support x 20-30 seconds Wall climb to full support (toes only) x 20-30 seconds Free standing x best effort 15 minutes working your weakness: Review the “Open” folder and discuss details and create a plan to attack that goat  

Fitness and Performance 6 x 500 m row Rest 3 minutes between efforts. Take 20 seconds off your 2K PR, then divide the total by 4. Now this is your 500 m pace Record time of each effort. Example: If your best 2K is 8:20 then -20 to give you 8:00 which means your pace should be 2:00. Sport 5 minute AMRAP Squat Clean and Jerks 165/105

Fitness Not for time: 10-9-8-7-6-5-4-3-2-1 Push ups Between each set 10 calorie row Take enough rest to complete all the push ups unbroken Performance Not for time: 10-9-8-7-6-5-4-3-2-1 Bench press @50-65% Between each set 5 pull ups Take enough rest to complete all reps unbroken Sport Rest day

Fitness and Performance 3 rounds for time: 500 m row 20 DB Push press 30 ab mat sit ups 3 sets: Bulgarian split squats x 6-8 each leg Single arm/single leg DB press x 10-12 each Skipping rope practice x 60 seconds Sport 10 minutes working up to today’s heavy 3 T@G power cleans 3 minute AMRAP 3 HSPU 6 Wall balls 20/14 1 Power Clean @185/105 Rest 3 minutes 6 minute AMRAP 3 CTB pull ups 9 Wall balls 20/14 3 Power Cleans 165#/95 Rest 3 minutes 9 minute AMRAP 6 T2B 12 Box jumps (step down) 24/20 5 Power Cleans @135/95