Author: Kenny Kane
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)
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)
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.
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
Saturday Classes Outside from Kenny Kane on Vimeo.
Monday’s Workout
Competition
Franklin Hill
“Up Over Around and Up”
2 Rounds on the 15:00
Tuesday’s Workout
Practice
A) Weighted pullup Build to a heavy 3
B) 3 rounds for time with a twist
20/15 Calorie Row
15 Muscle Snatch
**twist = total number of row strokes (fewest possible is the goal)
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