Author Archives: Keith Riel

WOD NOTES: Bring your tank tops, sleeveless shirts and cut off jean shorts. Time to hit those beach body muscles. “The best activities for your health are pumping and humping” -Arnold Schwarzenegger Fitness  Bench press 5-5-5-5-5 3 sets of complex: Triangle push ups x 5-8 Standard or assisted push ups x 6-10 Band triceps kick back x 12-15 Rest 2-3 minutes 5 sets 10 Hollow rocks 10 Supermans Performance Bench press 5-5-5-5-5 3 sets of complex: HSPU x 3-8 Ring dips x 5-10 Push ups x 6-12 Rest 2-3 minutes 5 sets 10 Hollow rocks 10 Supermans Sport Snatch 3@70%, 2 @80%, 1 @90% 3 @75%, 2 @85%, 1 @90% 2 @80%, 1 @90%, 1 @100% + Snatch Pulls 4 x 3 @110% RDL’s 5 x 3 AHAP

WOD NOTES: Now that we have new 1 RM’s for the back squat, make sure to use new math 😉 All levels  Back Squats 5 x 4 @ 75% Fitness For time: 12-10-8-6-4-2 Burpees over sand bag Sand bag Squats Calorie Row Performance and Sport For time: 12-10-8-6-4-2 Burpees over sand bag Sand bag Squats 45/30 Calories on Assault bike  

WOD NOTES: Long interval training today. Creating a plan and communication will be essential to maximize reps today. Fitness and Performance 20 minute AMRAP Teams of 2, alternating as needed 30 Burpees 40 Calorie Assault/Airdyne 50 Wall balls 60 KB Swings Sport We finish off our testing week with a mock up WL competition. 20 minutes To warm up the Snatch Then… 3 attempts to find 1 RM Snatch 20 minutes To warm up the C&J Then 3 attempts to find 1 RM C&J

WOD NOTES: This will be a good test of your muscular endurance. Quality reps are essential today. Fitness 8 minute AMRAP 2-4-6-8-10-12-14-16 etc… Push ups Russian Twist 14/10 Rest 4 minutes 8 minute AMRAP 2-4-6-8-10-12-14-16 etc… Russian Step ups DU Performance 8 minute AMRAP 2-4-6-8-10-12-14-16 etc… Push ups T2B Rest 4 minutes 8 minute AMRAP 2-4-6-8-10-12-14-16 etc… Pistols DU x 10 Sport Light Snatch technique work Light C&J technique work Plan and decide on your plan for Saturday’s Max out