Author Archives: Keith Riel

Fitness 3 sets 3 Negative pull ups Max reps ring rows 10 hollow rocks Rest 2 minutes between sets 4 sets (NFT) 10 KB swings 400 m row 250 m light walk Use the walking time to lower your heart rate and develop mental presence. Your working pace should be a steady state between 70-80% effort. Rowing 22-26 SPM Sport and Performance 3 sets Weighted strict pull ups 5-5-5 Max reps BW pull ups (kipping okay) Rest 2 minutes between sets Then… Max reps T2B unbroken x 1 3 rounds (NFT) Tire flips 50 feet 20 KB swings 24/16 Rack position walk 50 feet Work on speed while lifting the tire, keep effort between 70-80%. This can be individual or partners…have fun with it 🙂 Olympic Lifting Snatch Pull 3-3-3-3-3 @60-90% of snatch Snatch + OHS 1-1-1-1-1-1-1 @80% of snatch

All levels With a partner Alternating reps 6 x  60 sec sled push @ average BW Rest 2 minutes between sets Record # of lengths as team Rest 4 minutes 6 x 30:60 row for calories 30 sec work : 60 sec rest Record total calories as team

Fitness and Performance TGU x 3 each arm Bulgarian split squats x 6-8 each leg Weighted Plank hold x 45 seconds 3 rounds: 400 m run 25 ab mat sit ups 15 Burpees 2 minute Rest Sport Snatch High pull @65%-85% (of snatch) 3-3-3-3-3 Power Snatch @65% 3, 70% 3-3, 75% 3 Power Clean @65% 3, 70% 3-3, 75% 3 Power Jerk @65% 3, 70% 3-3, 75% 3

Fitness 4 sets: 1 hand/1 leg shoulder press x 12 each Strict K2E x 6-8 60 seconds DU practice 12 min AMRAP 15 sand bag clean and press 50 skip rope revolutions (30 DU unbroken) Sport and Performance Shoulder press 3-3-2-2-1-1 4 sets of complex, rest 60 – 90 sec between each set 1 arm KB swing x 5 each 1 arm KB C&J x 5 each 1 arm KB Snatch x 5 each Treat this as a skill development workout, choose a load you can move efficiently for the entire time