Author Archives: Keith Riel

Fitness 5 minutes of hip mobility 2 K Row Rest 1:1 2 K Row Goal is to increase your split every 500 m over both sets During your rest period work on hip mobility Performance 10 minutes working on squat mechanics and hip/ankle mobility For time 50 sand bag squats 4 sled pull 40 sand bag squats 3 sled pull 30 sand bag squats 2 sled pull 20 sand bag squats 1 sled pull 10 sand bag squats ***for the sled, drop your sand bag on it and pull (hand over hand) ***a 1 minute staggered start should help with overlap, but hey! First come first serve on the sled. Sport Clean and Jerk 3-3-3 @50-70% 3 @80-85%

Fitness and Performance Push press 3-3-3-3-3 Odd minutes Death by burpees Even minutes Death by KB swings ***start with 5 of each on minute 1 then add each minute Sport 4 sets x 90 seconds each 10 GHD sit ups + AMRAP HSPU Work : Rest = 1: 1 For time: 100 DU 10 Front Rack lunges 135/85 10 Thrusters 135/85 25 feet HS walk 100 DU

Lets have some serious fun today everyone…and thanks for participating in the Team challenge.

All levels For those who are participating in the Rebel Team Challenge: Today is focused on mobility, recovery and practicing some transitions with your team mates.  Also an opportunity to practice some technique and ask questions.  Your body should feel totally recovered and fresh for tomorrow. For those not participating on the weekend: GOAT DAY: 20 minutes Even minutes pick one movement Odd minutes pick a secondary movement Rep scheme will be given based on movement skill and your experience.