Monday 12.12.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

3 quick mins of Skills and Drills:
Shuttle runs, high Knees, butt-kickers, side shuffles, burpee broad jumps
– into –
2 Rounds:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG (Min 20-30)

Deadlift w/ Tempo
10-10-10
Moderate, Moderate, Challenging
ATHLETE NOTE:
The Deadlift today should have a :02 tempo on the way up AND :02 down for each rep. The sets should take
:45-:60. Time under tension is much more important than the weight on the bar today.

GET FIT (Min 40-55)

“AMRAP Helen”
AMRAP 15:
400m Run
21 KB Swings 53/35
12 Pull Ups
ATHLETES NOTE:
After conditioning, grip becomes the next limiting factor. Since most will not keep a traditional “Helen” pace across 15 minutes, you may want to break earlier than usual to be able to work the entire time.

COMPETITORS EXTRA

5 Rounds:
500m/400m Row
20 Burpees
– 1:00 Rest –