Workout 11/1/13

Strength: KB Lunge 3×10

Conditioning: For Time

50 Wall Balls
30 Double Unders
15 Chest 2 Bar/Pull-ups

*After-Party
3×5 Handstand Push-ups(no time limit)

Workout 10/31/13

Strength: Power Clean @ 50% 1RM 5×5

Conditioning: 3 Rounds for time.

20 Kettlebell Swings 70/53
12 Ab-Mat Sit-ups

* After Party 3 Sets 10 ring dips ( no time limit)

 

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Workout 10/30/13

“Max Day”

Press
Back Squat
Deadlift

After the warm-up you have the remainder of class time to establish a 1 rep max in all three lifts.

Workout 10/29/13

Strength: Snatch – 75%x2x5, Jerk – 84%x3x2

Conditioning: 6 min AMRAP

6 Split Jerks(alternating legs) 95/65
6 Burpees

* After Party: Max Pull-ups Unbroken

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Saturday 10/26/13

Just want to remind everyone that we will not be open this weekend due to the KCPD Halloween Throwdown. Come out and support our Athletes: Max, Scott, Ben, Kami, Catt, Amanda, and Lisa! The event is being held at Core Athletic, 305 NW Business Park Lane, Riverside MO, 64150. First heat starts at 9am. Warriors let’s show them what we’re made of!!!

 

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Workout 10/25/13

Strength Day
No time limit for today’s workout. Max reps for the following lifts:

Bench Press-1/2 Bodyweight

Back Squat-3/4 Bodyweight

Deadlift- Bodyweight

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Workout 10/24/13

Strength: KB Lunge 3×10

Conditioning: 7 min AMRAP-Complete as many reps as possible in 7 mins following the scheme below:

3 Thrusters 95/65
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
12 Thrusters
12 Pull-ups
15 Thrusters
15 Pull-ups
18 Thrusters
18 Pull-ups
21 Thrusters
21 Pull-ups

* This a timed workout. The object is to try and complete round of 21 and go on to 24. If you complete 24 go on to 27, etc.

Workout 10/23/13

Strength: 2Press/4Push Press/6Push Jerk @ 50% 1RM 4rounds

Conditioning: 4 Rounds for Time

4 Squat Cleans 135/95
4 Burpee Bar Over
40 Yard Sprint

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