Author Archives: Keith Riel

WOD NOTES: Long conditioning for max distance. Perform the workout as a pyramid: 1 minute, followed by 2 minutes and so on until 6 minutes then back down to 1 minute. Rest is the time to change stations. Fitness and Performance 1-2-3-4-5-6-5-4-3-2-1 Minutes of alternating machines Row Ski Assault bike Sport C&J 4 x 1 + 2 @70-80% Clean Pulls 4 x 3 @110% Front Squats 5 x 4 @70% 7 minute AMRAP 5 MU 10 Box jump overs 24/20

WOD NOTES: Active recovery day 30 minutes of gymnastics and kettle bell fun. For those of us that struggle with mobility this one is going to make you sweat. All Levels 30 minute clock Supported wall pike x 30 seconds High kick crab walks x 1 length Forward bend reverse grip passthru’s x 10 reps KB Complex: Snatch x 3 Jerk x 3 OHS x 3 Repeat on both sides 2-3 minutes of active recovery: skip rope, row, jog, airdyne, assault bike or ski erg @40% effort

WOD NOTES: Some shoulder and core stability work followed by a quick MetCon. Happy Thursday. Fitness and Performance 4 sets: Elbows out ring row x 8 (pause at top) Band external rotation x 10 Hollow hold x 15-20 seconds 4 RFT: 30 Calorie Row 30 KB Swings 30 Sit ups Performance 24/16kg Sport Power Jerk 5 x 3 @60-70% BTN Push press + OHS 5 x 3 + 1 3 RFT: 500 m row 20 Wall balls 20/14 15 T2B

WOD NOTES: How explosive are your hips? Fitness  15 minutes Power clean technique EMOM x 10 10 Heavy KB swings 10 Jump Squats Performance 15 minutes Work up to heavy Power clean Load 65% of today’s effort on the bar Then… EMOM x 10 3 Power Clean 10 Jumping air squats Sport Rest Day