Author Archives: Keith Riel

Fitness 3 rounds for reps 90 seconds Wall balls 30 seconds Rest 90 seconds KB swings 30 seconds Rest 90 seconds Plank on rings 30 seconds Rest 90 seconds Skipping rope 30 seconds Rest 90 seconds Rowing calories 30 seconds Rest Sport and Performance HBBS @85% 8-8-8 Snatch High pull @70(of snatch) 2-2-2 Snatch @75% 3-3-3, 80% 2-2

Fitness 4 sets Bench dips x 6-10 (feet elevated) GHD hip extensions x 12 Heavy Russian swings x 10-15 (unbroken) Sled intervals 5 x 1 length (AHAP) Sport and Performance 3 sets KB snatches x 6 each 1 Rope climb (spanish wrap) Muscle up negatives x 3-5 (on low rings) Sled intervals 5 x 1 length (AHAP)

Fitness 4 sets RDL x 6-8 TGU x 2 each arm 5 rounds for time 10 DB Snatch (5R/5L) 50 foot shuttle run Performance 4 sets RDL x 6-8 TGU x 2 each arm 5 rounds for time 10 DB Snatch (5R/5L) 40#/25# 50 foot shuttle run Sport Snatch high pulls 3-3-3-3-3 @80-110% of snatch Complex: Snatch + OHS 2-2-2-2-2 @60-85% of snatch

All levels 30 minute AMRAP Teams of 2, 400 m sand bag carry 100 wall balls 100 calorie row 100 box jumps 100 pull ups 400 m sand bag carry 100 m sled push each Run together, alternate sand bag carry and alternate reps as needed