Author Archives: Keith Riel

All levels 3 rounds for reps 1 min Wall ball 1 min Rest 1 min D.U. 1 min Rest 1 min SDHP w/KB 1 min Rest 1 min Box jumps 1 min Rest 1 min Row or Airdyne or Ski (calories) 1 min Rest

Fitness 3-3-3-3-3 RDL Teams of 2, both working at the same time 4 rounds each for time 25 ab mat sit ups 250 m run Sport and Performance 3-3-3-3-3 Banded Deadlifts @ 60% Bar Weight Teams of 2, both working at the same time 5 rounds each for time 12 T2B 250 m row

Fitness 3-3-3-3-3 Hang power cleans 4 rounds AMRAP 3 min 3 DU or 10 singles 6 Burpees 9 wall balls Rest 1 minute Performance 2-2-2-2-2 Power clean 4 rounds AMRAP 3 minutes 3 Pull ups 6 Burpees 9 Wall balls 20/14 Rest 1 minute between sets Sport 1-1-1-1-1-1-1 2-Position Clean – heaviest possible, 4 rounds AMRAP 3 minutes 3 HSPU 6 Burpees 9 Wall balls 20/14 Rest 1 minute between sets

All levels Bench press 5-5-5-5-5 (75-80-85%) Fitness For time 2 rounds 20 DB snatches (10L-10R) 20 Step ups Rest 2 minutes then 2 rounds 20 DB snatches (10L-10R) 20 Walking lunges Sport and Performance For time 2 rounds 20 KB snatch (10L-10R) 20 pistols (alternating) Rest 2 minutes then 2 rounds for time: 20 KB snatch (10L-10R) 20 box jumps