Keenan

About Keenan

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So far Keenan has created 346 blog entries.

171214 THURSDAY

"Switch Gears” 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Bike Sit-Ups Shuttle Sprints In this Tabata style workout, athletes will alternate between :20 seconds of work [...]

171213 WEDNESDAY

HEALTH and FITNESS: Kettlebell Clean Build to a Heavy Set of 3 per arm followed by… “Sky Hook” 3 Rounds: 20 Kettlebell cleans (10 per side) 20 DB Front Squats [...]

171212 TUESDAY

“Half and Half” Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Medball Run In this team relay workout, partners will complete full rounds before switching. Each [...]

171211 MONDAY

“Four Thirty” AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 21/15 Calorie Assault Bike 30 Toes to Bar In today’s workout, the weight on the dumbbell should be [...]

171210 Sunday

For Time: 10 Pull-ups, 10/7 Calorie Assault Bike 10 Pull-ups, 10/7 Calorie Assault Bike 10 Pull-ups, 10/7 Calorie Assault Bike 20 Push-ups, 10/7 Calorie Assault Bike 20 Push-ups,  10/7 Calorie [...]

171209 Saturday

Kettlebell: A. 16 min EMOM: Minute 1: 8-10 goblet squats Minute 2: hang power clean B. 3 sets of: max out push ups C. 800m Kettlebell farmers walk Team: partners [...]

171208 Friday

Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 7/5 Calorie Assault 7 Burpees Teammates complete full rounds, then switch.

171207 Thursday

Option A: Classic AMRAP 20: 7 Chest to Bar Pull-ups 7 Dumbbell Push Press (50’s/35’s) 7 Dumbbell Hang Squat Cleans (50’s/35’s) Option B: Health & Fitness  AMRAP 20: 7 Pull-ups [...]

171206 Wednesday

Teams of 2: split as needed For Time: Buy-In: 1000m row 3 Rounds: 20 Calorie bike 87 Erg Jump Overs 7 Rope Climbs (see substitutions) Cash-Out: 1000 m row

171205 Tuesday

Warm up Foam Roller Dodgeball Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Premobility: 1 min of couch [...]