August 14, 2018

Warm Up:

PVC

Foam Roll

10m EMOM –

10 KBS + 5 box jumps (or step ups)

Strength:

Dead Lift –

5-5-3-3-2-2 – working up to a heavy double for the day, up to 90-95% of dead lift 1RM

Supinated Grip Bent Over Row –

3×8

WOD:

20m EMOM –

1 – 12 box step overs

2 – 15 cal curve

3 – 12 cal bike

4 – 10 pull ups

5 – 3 wall walks

August 9, 2018

Special Workout Today, we’re getting into the POOL!

 

Where:

Reda’s House

6800 Cherokee Lane

Mission Hills, KS 66208

Park where you can on the street, come through the gate on the SOUTH side of the house, come around back to find the pool.

When:

6am – normal workout time – we will start at 6am

What to Bring:

Swimming clothes

Towel

Water Bottle

Workout:

We’ll swim some laps, do some air squats and push ups and stuff and incorporate some kettle bells.

August 7, 2018

Warm Up:

PVC

Foam Roll

Snatch Bar Complex:

  1. Snatch Grip RDL
  2. Pocket Snatch
  3. Good Morning
  4. Snatch Balance
  5. Hang Snatch

Lift:

Snatch – 8×2 – work up to a heavy double for the day, 90-95% of 1RM is a solid target

Snatch Balance – 3×2

OHS – 3×2

*the snatch balance and OHS should progress together, meaning you should be able to add weight to your final snatch balance set before your first OHS set.

Conditioning:

4K bike Ride – if we have more than we can accommodate on the bikes, we’ll do this is a partner, you go I go, 500m at a time.