12.24.2021
Warm-up
[3:00-13:00]
8:00 AMRAP
1:00 Bike
10 PVC Passovers
10 Overhead Squat
10 Alt SA KB Swings
5 No Push-Up Burpee + Tuck Jump
Weightlifting
[20:00-35:00]
Metcon (Weight)
Every 3:00x 5 rounds:
5 Hang Power Snatch
5 Overhead Squat
5 TnG Power Snatch
For Load, Unbroken
*Start light and increase
Build: 5 HPS + 5 OHS + 5HPS
We are working on hitting good positions and increasing loads to something that is manageable while remaining unbroken here. 5+5+5 is just enough to hit some moderate heavy loads while maintaining quality form.
Metcon
[40:00-60:00]
Die Hard (2 Rounds for reps)
2 Sets, Each for Time: (20:00 CAP)
15-12-9
Cal Bike (12/9/7 Female)
American KBS 45/25#
Burpees
R: 3:00 b/s
Open/RX+: 55/35CC: Push / Threshold
Goal: 6:00-8:00/Round
The name for the workout is apt. We are planning on tackling a very challenging and intense workout that will leave you gasping for breath after each set. Push the pace and see if you can maintain it!
Die Hard (BUILD) (2 Rounds for reps)
2 Sets, Each for Time:
12-9-7
Cal Bike (9/7/5 Female)
Russian KBS
Burpees
R: 3:00 b/s
Cool Down/Stretch
1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll
