Author Archives: Keith Riel

Fitness and Performance Teams of 3, For time 5 rounds of: 1000 m row 90 DU 60 KB swings 45 box jumps/steps   Sport For time 20 calorie row 30 burpees (jump on plate) 40 GTOH w/2xDB 40/25 50 T2B 100 foot walking lunges with 45/30 overhead 150 foot sprint  

Fitness and Performance 5 – 10 minutes working on Overhead squat technique 3 sets for reps 60 seconds of Rowing (cals) 60 seconds rest 60 seconds of DU 60 seconds rest 60 seconds of GTOH 60 seconds rest Fitness DB for GTOH Performance 75#/55# GTOH No DU? Score SU = divide by 3 Sport For time: 50 squats 75#/55# 5 rope climbs 40 squats 75#/55# 4 rope climbs 30 squats 75#/55# 3 rope climbs 20 squats 75#/55# 2 rope climbs 10 squats 75#/55# 1 rope climb  

Fitness 5 super sets 6 Bench press @50% + 12 bench dips Rest 90 seconds between sets During rest period practice skipping mechanics For time 10-1 Step ups and 1-10 Hollow rocks/V sits Performance 5 super sets 6 Bench press 135/95 + 3-6 ring dips Rest 90 seconds between sets During rest period practice DU mechanics For time 10-1 box jumps and 1-10 T2B Sport Snatch 2-2-2-2-2-2-2 @50-80% Clean and Jerk 1-1-1-1-1-1-1

Fitness 3 sets Split stance TRX rip trainer row x 12 each side Heavy KB DL x 12 4 rounds for reps 30 seconds of WB 30 seconds of SDHP w/KB 30 seconds of Single under’s 30 seconds of KB swings (russian) 60 seconds of Rest Same weight on KB for both movements. Performance 3 sets 3 Weighted pullups + max reps BW pullups between sets perform 6-8 Deadlifts @50% 4 rounds for reps 30 seconds of WB 30 seconds of KB snatch 30 seconds of DU 30 seconds of KB swings 60 seconds of Rest ***Don’t have weighted pull ups yet? Use a lesser band then add the necessary assistance to complete 6-10 reps. Recruit a friend for assistance if you can. Sport 10 minutes working on DL mechanics 3-6’s @50-60% 5 rounds for time 250 m row 12 KB swings 6 CTB pull ups 3 T2B