Here is the full talk from May 29 with Josh Mantz Marcus Aurelius Anderson and myself. 

http://

GET LEADERSHIP ACADEMY OAK PARK 2019 from Joshua Mantz on Vimeo.

Monday’s Workout
Practice

A) 3min Chair Sit/L Sit

B) Back Squat 1 x 10

C) 3 Rounds
     20/15 Cal on AB
     Lateral beam walk (R/L)

Tuesday’s Workout
Mental Toughness

“McDonald & Galagher”
2 Rounds for Challenge:
     200m Run
     16 KBS (24/16)
     16 Pull-ups
     16 Front Squats (115/80)
     200m Run
     14 KBS
     14 Pull-ups
     14 Front Squats
     200m Run
     12 KBS
     12 Pull-ups
     12 Front Squats

http://

Nick’s BBC – Do it, do it. from Kenny Kane on Vimeo.

Monday’s Workout
Competition

For time:
Row 10,000 meters
(50-minute cap)
***LEADERBOARD WORKOUT***

Tuesday’s Workout
Practice

A) Agility routine for hip explosiveness

B) 4RFQT:
     7 Power Cleans (135/95)
     7 Front Squats
     7 Pull-ups
**1min rest between rounds**

(15-min cap)

Coach Jamie led fifteen Oak Parkers to a solid showing over the weekend for the Herbalife 24 LA Triathlon. 

http://

Oak Park Tri Team Handles Los Angeles from Kenny Kane on Vimeo.

Monday’s Workout
Practice

A) Push Press – Build To A Heavy 5

B) Tempo Front Squats

C) “Durante Core”
 5 Rounds:
     10 Hollow Rocks
     10 V-Ups
     10 Tuck Ups
     10 second Hollow Hold
     1 Minute Rest

Tuesday’s Workout
Competition

For time: 

200 DU
—
21-15-9
TTB
OHS (95/65)
—
200 DU

http://

Monday’s Workout
Practice

A) Forearm Plank/Leg Throwdowns

B) Agility Drills

C) 7 min EMOM POWER CLEANs

D) 10 Min AMRAP
     5 Power Clean
     20 (1 ct) Lateral Jumps over bar 
     10 Z Press (DBs)

Tuesday’s Workout
Practice

A) Rope Climb Skill Work

B) Tempo Front Squats
     3 x 5 @ 3310 Tempo
     Rest 2 minutes b/w sets

C) AMRAP 18:
     600m Run
     10 Dips
     20 Russian Twists (Single count)
     20 Alt. Rev. Lunges (Single count)

Monday’s Workout
Competition

Parter Workout – “He/She Got Game”
0-4 Min. 
     Max Cal Ski Erg 
4-8 Min.
     DB Step Ups – (DB WEIGHT 50/35) (BOX HEIGHT 24/20)

8-12 Min. 
     DBALL Ground to Over Shoulder (100/70)
12-16 Min. 
     Max Cal Assault Bike

*Score = TOTAL REPS

Tuesday’s Workout
Practice

4 Rounds :40:20
     SA DB Clusters
     Seated Rope Pull 
-Rest 1 min-
4 Rounds
     Suicides
     Plank Hold
-Rest 2 minutes-
800m Run FQT

http://

Monday’s Workout
Practice

A) Tall Side Plank
     4x (per side)

B) Intervals: 5x 30:15
     Assault Bike (Gear 3)
     Crossover Step UPs
     Single Arm Farmer Carry Hold

C) 20 Rep Back Squat

Tuesday’s Workout
Competition
“Diane”
*LEADERBOARD WORKOUT*

21-15-9 reps of:
     Deadlift (225/155)
     Handstand push-ups
     (6 Minute Cap)

http://

Oak Park LA ~ Cycle 20 Test Week from Kenny Kane on Vimeo.

Monday’s Workout
Test – Competition

“Fourth Quarter”
A)
For Time (2-Minute Cap):
15 Burpee Jumps To Target*
20/15 Cal AB

Rest 5 Minutes

B)
For Time (2-Minute Cap):
20/15 Cal AB
15 Burpee Jumps To Target*

*9′, 8′, 7′ Targets

Tuesday’s Workout
Test – Competition

A) For Total Feet: (15 Minutes)
3 Broad Jumps

B) 1RM Power Clean (20 Minutes)

http://

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)

http://

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

http://

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