Oct 25 2013
Fitness 5 sets of complex: 1 shoulder press + 2 push press + 3 push jerk 4 rounds for time 25 situps 250 m run 15 burpees Rest 60 seconds Performance and Sport 10 minutes of increasing: Power cleans: T&G triples For time 21-15-9 Power cleans 135#/95# Ring dips
Oct 24 2013
Fitness and Performance Teams of 3, alternating reps as needed Team have 1 WB and 1 KB to share 5 sets for max reps 60 seconds Wall balls 60 seconds KB swings 60 seconds Burpees 60 seconds Plank 60 seconds Rest Plank and Rest together Sport 8 sets of complex: increasing loads Hang clean + Front Squat +Push press +Push jerk Rest as needed between sets
Oct 23 2013
Fitness Back squats 5-5-5-5-5 5 sets 1:30 on and 1:30 off 12 sand bag clean and press then Row max meters Performance and Sport Back squats 5-5-3-3-3 5 sets 1:30 on and 1:30 off 9 Thrusters 95#/65# Max CTB pull ups
Oct 22 2013
Oct 20 2013 from Keith Riel on Vimeo. Fitness 20 minute AMRAP 5 push ups 10 TRX/Ring rows 20 walking lunges Performance 5 sets: 1:30 on 3:00 off 5 Burpees (touch bar) 10 T2B 2 lengths sled push 200#/150# AMRAP DU This should be at 90-100% effort, speed is key here! Sport Snatch Balance 3-3-3-3-3 Snatch 2-2-2-1-1-1 @70-90%