Author: Kenny Kane
Monday’s Workout
Practice
A) Snatch it up!
EMOM 10
1 x Hang Power Snatch, 1 x Snatch Balance, 1 x Heaving Snatch Balance + OH Squat
B) 5 Rounds of :
2:00min Row @ 80% RPE G4 Breath
10 x Seated DB Press
10 x Ring Rows
Tuesday’s Workout
Mental Toughness
“The Swinging Ghost”
6 Rounds
– 1 minute of rowing
– 1 minute of burpees
– 1 minute of double unders
– 1 minute of RKBS (28/20)
– 1 minute of rest
Join us Saturday November 2nd at Oak Park for, “Lean into Stress” with Brian MacKenzie. Proceeds support Tanya and Brian’s nonprofit, theHealth and Human Performance Foundation.
Register today at:
Monday’s Workout
Competition
In 5:00min
800m Run + Max 20m Shuttle Sprints
5:00min rest
In 5:00min
800m Run + Max 20m Shuttle Sprints
Tuesday’s Workout
Practice
A) E2MOM X 6
1 Power Snatch + 1 Hang Power Snatch Below Knee + 1 Squat Snatch*
B) For Time (12 Minute Cap)
100 Wall Balls
50 Burpee Box Jumps (24/20
XPT Workshop This Sunday! from Kenny Kane on Vimeo.
In the video I mentioned that this weekend’s XPT experience is on Saturday it’s actually Sunday. (Unfortunately I realized this at night time and far from our amazing location…). Regardless, if you are open to truly pushing the ends of your comfort and learning a lot about yourself in the process this workshop will serve you well. Reserve you’re spot with Coach Matt (matt@oakparkla.com).
Monday’s Workout
Practice
“Squats on Squats Monday”
A) Front Squats 5×5 @ 85%
B) 21-15-9 FQ
Dip
Assault Bike
DBall Squats (Front Rack Hold)
Tuesday’s Workout
Mental Toughness
PARTNER TOUGH
12 Min Sled Push AMMAP
(one partner working; other holding Ironman)
(1 min Transition)
12 Min Max Meters Weighted Carry
(two different weights–front rack/farmers; one carrying at a time
Monday
Competition
Franklin Hill
6 on the 6:00
Tuesday
Practice
POWER & SPEED!
A) EMOM 12:
1 Power Clean + 2 Hang Power Cleans + 2 Jerks
B) 15*12*9*
DB Snatches
HSPU
200m run*
Monday’s Workout
Practice
A) Bulgarian Banana Split Squats
6x :30 :30 (3 per side)
B) Rowboat Hingers & Hipsters
4x Supersets
C) AMRAP 12
250m Row
6 (per arm) Single Arm Floor Press
16 (alt) Dynamic Lunge Jumps
Tuesday’sWorkout
Practice
A) Front Squat
7×5 @ 80% of 3RM
B) 4RFQ
:30 DBall Hold (Rx+ with singing!)
:30 WuTang DBall Push Ups
:30 10m Shuttle Sprints
:30 Rest
Monday’s Workout
Practice
A) Pistol Progressions
B) Front Squat
6×6 @ 75% of 3RM
C) In 9 minutes for Max Clusters:
1,000m Row
30 Dips
Then, in time remaining:
AMReps Squat Clean Thruster (135/95)
Tuesday’s Workout
Competition
For time, as a team of 3:
18 Rope climbs
18,000 pounds DL
Run 4,000m
Labor Day
Community Workout, Fire and Ice
9am: “Jenkins”
AMRAP 40 (with a Partner)
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16)
400 meter Run
50 Pull-Ups
50 Push-Ups
400 meter Run
10am… Fire and Ice
Monday’s Workout
Practice
A) Front Squat
5×10 @ 60%
B) 4 RFQ:
1 mile HARD AB or less than 2min
12 DB Seated Press
100m Suicase Carry
12 Dips
Tuesday’s Workout
Competition
6 RFT:
300m Run
15 Box Jump Overs
10 HSPU
5 Power Cleans*
Round 1: 115/75
Round 2: 135/95
Round 3: 155/105 Round
4: 185/125
Round 5: 205/145
Round 6: 225/155
Cycle 21 Test Week Workouts from Kenny Kane on Vimeo.
Watch the video to see the descriptions of this week’s test workouts. Have fun!
In depth challenge to the fitness industry: “Going Dark article”
Monday’s Workout
Fun
KELLY SLATER
Author: Coach Matt
11-time WSL world champion surfer
Youngest world champion at 20
Oldest world champion at 39
Scored two perfect 10’s at Teahupo’o
Appeared in 27 episodes of Baywatch
AMRAP 20:
10 Burpee to surfer stance (Regular stance)
11 Single-arm KB Strict Press (Each side)
10 Burpee to surfer stance (Goofy)
27 Walking Lunges (Slow & Dramatic)
Tuesday’s Workout
Fun
GRACE KELLY
Author: Coach Nick
10 Rounds
200m Run
3 C&J (135/95)
15 Box Jumps (24/20)
15 Wall Balls (20/14)