Dec 19 2013
Fitness 3 sets: Single arm, single leg DB shoulder press x 6 each One arm DB row x 8-10 each arm Goblet squat x 6 (3 second pause) 6 sets: 4 minute clock 400 m row 10 DB thrusters Rest with time remaining Performance 3 sets: Front rack BB lunges x 6-8 Strict shoulder press x 3-6 Rest 60 seconds 6 sets: 4 minute clock: 500 m row 10 thrusters 95/65 Rest with time remaining Sport 15 minute to establish 1 RM Snatch 15 minutes to establish 1 RM C&J 15 minutes to establish 1 RM Front Squat
Dec 18 2013
Dec 16 2013 from Keith Riel on Vimeo. Fitness and Performance Back Squats 5-5-5-5-5 8 minute AMRAP* 1-2-3-4-5-6… Burpees + 10-20-30-40-50… DU ***start workout with 10 WB, then every 2 minutes repeat 10 WB Sport With the clock running… 3 rounds of: 6 power snatch 75/55 6 lateral burpees @5 minute clock 4 rounds of: 6 T2B 9 Box jumps 30″ 12 SDHP 75/55 @15 minute clock: 5 rounds of: 3 HSPU 6 CTB pull ups 9 wall balls 30 DU
Dec 17 2013
Fitness 10 minutes Turkish get up practice For time 1000 m row 50 air squats 40 ab mat sit ups 30 DB waiter lunges 20 push ups 1000 m row Performance 10 minutes Turkish get up practice + HS hold/walk practice For time 1000 m row 50 air squats 40 ab mat sit ups 30 DB waiter lunges 40/25 20 push ups 1000 m row Sport Work up to heavy loads 5 sets of Complex Clean grip DL + Hang clean + Front Squat + Push press + Push jerk
12 days of rebellion
Fitness 1 burpee 2 push ups 3 ball slams 4 jumping lunges 5 sit ups 6 wall balls 7 TRX/Ring rows 8 kb swings 9 air squats 10 box jumps 11 mt. climbers (both legs = 1) 12 (120 single skips) Performance 1 burpee 2 push ups 3 ball slams 4 jumping lunges 5 K2E 6 wall balls 20/14 7 Pullups 8 kb swings 9 air squats 10 box jumps 24/20 11 mt. climbers (both legs =1) 12 DU Sport 1 HSPU 2 Hang Snatch @ 95/65# 3 Lateral Burpees over bar 4 Pistols (alternating) 5 Push Press @ 95/65# 6 T2B 7 Box Jumps 30″/24″ 8 CTB Pullups 9 Wall Ball 20/14# 10 DU 11 OH Squats @ 95/65# (no racks) 12 calories on rower Perform like the song: First set is first movement, then second set is first movement + second movement, third set is first movement +…