Author Archives: Keith Riel

This week is the first of 3 increasing volume efforts in Feb.  Remain focused on your mobility practice at home,  mobility efforts  will reap huge benefits to your in-class efforts.  Classes will run with higher energy, quicker pace and increasing intensities.  Our group warmups will be longer and more dynamic.  Be prepared to start moving right away. Fitness  AMRAP 10 minutes 3 Burpees 6 Air squats 9 Russian swings 50 Single unders 4 sets TRX/Ring rows x 10-15 Bench dips x 10-15 Side plank x 30 seconds each side Rest 60 seconds between movements Performance AMRAP 10 minutes 3 Burpees 6 Air squats 9 Russian swings 24kg/16kg 12 DU 4 sets: Weighted Strict pull ups x 3-6 Ring dips x 3-6 Hollow rocks x 10-15 Rest 60 seconds between movements Sport 3 sets for reps/calories 45 seconds Airdyne 15 seconds Rest 45 seconds Row 15 seconds Rest 45 seconds DU…

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Fitness and Performance 6 minute clock x 5 400 m run or 500 m row 5 pull ups 10 DB thrusters Rest with time remaining Sport 5 x 60 sec : 2 minutes 10 Front rack lunges 135#/85# + AMRAP calories on Airdyne Rest 10 minutes 5 x 2 minutes : 2 minutes 10 Front Squats 155#/105# + AMRAP DU  

Fitness and Performance 10-15  minutes warming up the movements in workout “10 minute tester #1” 4 minutes rowing for Meters 1 minute Rest 3 minutes of Wall balls 20/14 1 minute Rest 2 minutes of KB swings 16/12 1 minute Rest 1 minute of DU This is a max effort at each piece, score each effort separately Sport 17 minutes for reps: 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees AMRAP Snatches 210/120

Fitness  Pull ups 10-8-8-6-6 Note the assistance required and level of effort 2 sets: V sit ups x 10-15 Flutter kicks x 50 Rest 90 seconds 4 rounds for time: 10 Burpees 10 Russian KB swings 10 Front rack KB lunges (First set R – second set L) Performance Weighted pullups 5-5-3-3-3 Kipping practice (no pull) 6-6-6-6 4 rounds for time: 10 Burpees 10 KB swings 20/12 10 Front Rack KB lunges (First set R – second set L) Sport Full Thacker warm up Snatch 5 x 3 T&G 5 x 2 Power snatch 5 x 1 Full snatch Rest 2-3 minutes between sets and dial in technique today Easy walk/jog for 5 minutes