Author: Kenny Kane
Monday’s Workout
Competition
“The Burn”
3 Rounds FT:
400m run
Then, 7-6-5-4-3-2-1 of:
Deadlifts (155/105)
Burpees over the bar
Tuesday’s Workout
Practice
A) :15-:30-:45-:30-:15
Hollow Body Hold
Arch Hold
B) Find a Heavy Front Squat (20 Min)
C) 3 RFQ:
400m Run
15 Front Squats (Unbroken)
Monday’s Workout
Mental Toughness
“Daniel”
FT:
50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull Ups
Tuesday’s Workout
Practice
“The Secret Weapon”
3 Heavy Rep Back Squat
3 Heavy Rep Bench Press
3 Heavy Rep Dead Lift
Monday’s Workout
Retest
For time:
21-15-9
Ski Erg (cals)
Power Snatch (65/45)
(5-minute cap)
Tuesday’s Workout
Retest
A) 1-Rep Max Weighted Pull-up or Chin-up
B) 1-Rep Max Box Squat
Monday’s Workout
Practice
A) Conditioning and Mobility
Row 60cal (Gear 3) (4 min cap)
4 min mob intermission
Row 60 cal (Gear 4) (4 min cap)
4 min snatch prep
Row 60 cal (Gear 5) (4 min cap)
4 min prep for B
B) 10 min QAMRAP
Snatch Complex + Pull-ups Chin-ups
High Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
Below the Knee Squat Snatch
Squat Snatch
*Max Strict pullu-ps/Chin-ups
Tuesday’s Workout
Competition
“Down to Clown”
10 Rounds for Reps (5 rounds each partner, alternating) :90:15
P1: In a weighted Plank (45/25)
P2: Goes through stations any way they choose as long as they hit all stations before repeating.
Stations:
10 Box Jumps (24/20)
10 Cals on Clown Bike
10 (each side) SA RKBS (20/16)
10 (each side) See Saw Press (40/25)
10 2×4 High Wire Split Squats
Hackleman, Sauna & Ice from Kenny Kane on Vimeo.
Monday’s Workout
Mental Toughness
Franklin Hill
“Up Over Around and Up”
2 Rounds on the 15:00
Tuesday’s Workout
Practice
A) 6 RFQ
:40:20
Min 1: 6-12 Kipping Pull Ups
Min 2: Seated Lateral MB Toss
Min 3: 5-7 Hang Power Cleans @ 7-8 RPE
B) Partner AMRAP 4:
MAX EFFORT D-Ball Ground To Over Shoulder
Come For The Workout Stay For The Coffee from Kenny Kane on Vimeo.
Monday’s Workout
Practice
A) 3 RFQ:
7 Tempo Back Squats 3131
7 Hang Power Snatches
Max effort high knees on breath hold
*Rest coach’s interval
B) EMOM 10:
Odds: 8 Hang Power Snatches
Even: 5 Bar Muscle-ups
C) Box Squats
Tuesday’s Workout
Competition
AMRAP 5:
12 Lateral Burpees
6 Deadlifts (225/155)
*Rest 3 Minutes
AMRAP 4:
12 Lateral Burpees
6 Deadlifts (275/195)
*Rest 2 Minutes
AMRAP 3:
12 Lateral Burpees
6 Deadlifts (315/220)
Score = Total Rounds + Reps
Shirley Brown Celebration Week from Kenny Kane on Vimeo.
Monday’s Workout
Practice
A) Evil Wheels
5 x 5
B) EMOM 12
O: Shirley’s Pull Complex
E: Dball Shuttle Carry
C) Box Squats
Tuesday’s Workout
Practice
A) Ski Erg Power Sprints
Sprint start into 21 Cal (Gear 3)
Sprint start into 9 Cal (Gear 5)
B) Weighted Pull-up
Build to a heavy 2
C) 4RFQ :60:30
Weighted Squat/Lunge Complex
Max Cal Row (fewest strokes)
Connect With Your Coach from Kenny Kane on Vimeo.
Monday’s Workout
Competition
Cycle 18 Test Workout THROWBACK
For Time:
Run 1 Mile
50 DB alt Box Step Ups (50/35) (24/20)
Run 1 Mile
Tuesday’s Workout
Practice
A) For Total Reps:
AMRAP 2
Strict Pull Ups
Rest 1 minute
AMRAP 3
L – Sit
Rest 1 minute
AMRAP 4
Bar Hang
Score = Total Reps/Seconds
B) For Time: (8 Minute Cap)
30 – 20 – 10
Power Snatch (95/65)
Calorie Row
Monday’s Workout
Practice
CrossFit Open Prep
5 Rounds on the 5:00
Round 1
12/9 Cal Row
15 T2B
15 Squat Cleans (115/75)
Round 2
12/9 Cal Row
15 T2B
13 Squat Cleans (135/95)
Round 3
12/9 Cal Row
15 T2B
11 Squat Cleans (165/115)
Round 4
12/9 Cal Row
15 T2B
9 Squat Cleans (205/145)
Round 5
12/9 Cal Row
15 T2B
7 Squat Cleans (225/155)
Tuesday’s Workout
Mental Toughness
AMRAP 25
40m Sled push
18/12 Cal Assault bike
60s Forearm plank hold
6 Candlestick sit to stand
100m Farmers carry
Monday’s Workout
Practice
A) 5 Rounds on the 2:00
Tempo Front Squats
B) EMOM 8
1 Hang Below Knee Power Snatch + 3 Overhead Squats
C) EMOM 8
Odd: 5-10 Strict Pull Ups
Even: 12-20 Calorie Row
Tuesday’s Workout
Competition
Oly Meet
A) 1 RM Snatch (20 minutes)
B) 1 RM Clean & Jerk (20 minutes)