Author Archives: Keith Riel

Fitness Teams of 3, 5 rounds for time 600 m ski 150 skip rope 45 kb swings 30 Box jumps  Performance Teams of 3, 5 rounds for time 750 m row 90 DU 45 power cleans 95#/65# 30 Box jumps 20″ Note for team workout: One person working at a time, Sport Snatch 3-3-3-2-2-2-1-1 @50-80% Clean and Jerk 3-3-3-2-2-2-1-1 @50-80% Optional Squats HBBS 5-4-3-3-3 @50-70%

Fitness 4 sets Sand bag clean and press x 10 Russian step ups x 10 each leg 10-9-8-7-6-5-4-3-2-1 DB Push press TRX/Ring rows with feet elevated Performance 4 sets of complex w/KB: 5 Russian swing (right then left) 4 Cleans (right then left) 3 Jerks (right then left) Rest 60-90 seconds between sets 10-9-8-7-6-5-4-3-2-1 DB Split cleans 30#/15# Pull ups Sport 2 hand KB clean and Jerks 5-5-5-5-5 Work up to heavy KB’s 10-9-8-7-6-5-4-3-2-1 DB Split cleans 40#/20# Pull ups  

Fitness and Performance 10 minutes of thoracic mobility 10 minute of splits and deep squat holds 15 minutes rowing: 4 minutes @22, steady, 1 min @26 full pressure 4 minutes @22, steady, 1 min @28 full pressure 4 minutes @22, steady, 1 min @30 full pressure Sport Clean and Jerk 3-3-3-3-3 @50-80% Front Squats 5-4-4-3-3 @50-70%

Fitness For time: 30-25-20-15-10 Burpees KB swings Sit ups Performance KB @ 24kg/16kg American style Sport 10 minutes of thoracic mobility 10 minutes working on splits and handstand positions 15 minutes rowing: 4 minutes @24, steady, 1 min @28 full pressure 4 minutes @24, steady, 1 min @30 full pressure 4 minutes @24, steady, 1 min @32 full pressure