Author Archives: Keith Riel

Fitness and Performance 20 minute AMRAP 5 Pull ups 10 wall balls15 kb swings Sport Snatch 2-2-1-1-1 60-90% Power clean + Hang power clean1+1 x 5 60-70% HBBS6-6-6-6 60-80%  

All levels Goat Day EMOM x 20 pick two skills or movements that need attention and kill it! Option #2 If you can’t decide on your goats AMRAP 20 minutes 5 Burpees 10 Jumping pull ups 15 wall balls

Fitness and Performance 4 minutes of rowing at your average 5 K split, 20-24 SPM Rest 2 minutes 2 minute team sled push Alternate through each person in the team until time is up Add 20# every set Rest 2 minutes 4 minutes of rowing, try to match m to your previous distance 2 minute team sled pushes Alternate through each person in the team until time is up Add 20# every set Rest 2 minutes Sport EMOM x 12 Snatch start @50% and add load every 2nd minute OHS 4-4-4-3-3-3-2-2-2 @50-85%

Fitness 3 sets 5 DB snatches right + 10 lunging waiter walks 5 DB snatches left + 10 lunging waiter walks 60 seconds of DU practice between sets Single leg bridge hold x 20 sec each 50-40-30-20-10 reps of each for time Reverse lunges with medicine ball Ab mat sit ups Skip rope Performance Power jerk 3-3 Split Jerk 1-1-1-1-1 50-40-30-20-10 reps of each for time Reverse lunges with medicine ball Ab mat sit ups DU Sport Power jerk 3-3 Split Jerk 1-1-1-1-1 Row a 2K @ your 5K average split Set your pace boat and match it!