http://

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)

http://

Feb 16, 2019: John Hackleman from Kenny Kane on Vimeo.

Monday’s Workout
Mental Toughness

FT – NAF
400m Run
30m OH Plate Walking Lunges (45/25)
800m Run
30m OH Plate Walking Lunges
1 mile Run
30m OH Plate Walking Lunges
(30-minute cap)

Tuesday’s Workout
Practice

A) EMOM 16:
     Odds: 3-position Hang Power Clean
     Even: 2-to-1s

B) FT (with a partner):
     8-6-4-2 reps of:
     10m D-Ball Shuttle Carry
     D-Ball Ground to Over Shoulder
     (12-minute cap)

http://

ApprenticeIntro_Feb2019 from Kenny Kane on Vimeo.

Monday’s Workout
Practice

A) EMOM 12
     3 Position Snatch

B) Box Squat

C) AMRAP 8
     16 squats
     2 muscle ups 

Tuesday’s Workout
Practice

A) 5 Rounds on the 2:00
     10 DBall Sumo Deadlift
     Max Effort T2B

B) AMRAP 12
     250m Row
     7 SA DB Hang Clean L. (45/30)
     7 SA DB Front Squat L.
     7 SA DB Hang Clean R.
     7 SA DB Front Squat R.

http://

Trust from Kenny Kane on Vimeo.

 

Monday’s Workout
Practice

A) 5 Rounds :30 :30
Ring Ab Roll-Out

B) Box Squats

C) 3 RFQ:
20 Kipping pull-ups
60 D-ball Static Hold
———
Final round includes1 max distance D-ball carry

Tuesday’s Workout
Competition

“Hot off the DEVIL’s PRESS”

A) AMRAP 6:
     6 Push Press (115/85)
     6 Burpees (lateral over the bar)
     6 HSPUs

REST 6 Minutes

B) Devil’s Secret

http://

Catalina Finishers and Patience from Kenny Kane on Vimeo.

Monday’s Workout
Practice

A) Midline Work
     Evil Wheels – 5 sets  

B) AMRAP 18:
     4 FR DB Lunge
     6 DB Clean
     8 DB Squats
     **7 second nasal exhale before start of next round

Tuesday
Competition

AMRAP 12:
     Row 15 calories
     10 Thrusters (95/65)
     5 Power Snatch (95/65)

Monday’s Workout
Practice

“12 Days of Xmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Shoulder to Overhead
7 KB Swings
8 KB Rvs Lunges
9 KB Goblet Squat
10 Hang Power snatch
11 OH Squats
12 Double unders

 

Tuesday’s Workout
Competition

“Who You Calling Dumb”
AMRAP 18
6 DB Thrusters (40/30)
8 DB Burpess
10 DB Step Ups (24/20)
*inspired by Jay Higgins (Keith’s Brother)

Monday’s Workout
Competition

A) Squat Mobility and Standards  

B) FT: (25min cap)
     Break up the reps/movements any way you like:
     1K row
     30 Power Cleans (135/95)
     30 Back Squats (135/95)
     1 mile run

Tuesday’s Workout
Practice

A) Gymnastics Pulling/Pressing Movement Competency

B) Bar Muscle Up Drills

C) FQT (Movement+Work Capacity): 12-9-6-3
     Bar Muscle Up
     SLLS Combo (Squat + Lunge + Lunge + Squat)

Saturday Night – Oak Park Holiday Party 7PM-???

 

Monday’s Workout
Practice

A) Breath Capacity
800m Run (Progressive Gears: 1-5)

B) Work/Movement Capasity
MB TABATA This :20:10

Station#1
Lateral MB Throws

Station #2
MB Up and Overs

Station #3
MB Burpess

Station #4
MB Air Squat Holds

 

Tuesday’s Workout
Competition

A) Movement Capacity: 
     Lunge + HSPU

B) Movement + Work Capacity: 
     For Time: (25 Minute Cap)
     2K Row
     40 DB Lunges (50/35)
     20 HSPU

     1K Row
     20 DB Lunges
     10 HSPU

     500m Row
     10 DB Lunges
     5 HSPU