Friday 12.15.23

Class Times:
5:30am
11:30am
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

2:00 Bike or Row
– then –
3 Rounds
10 RDLs
10 Push Ups

Get Fit (Min 20-39)

AMRAP 6
30/24 Calorie Bike (or Row)
21 Deadlift 185/135
Max Strict Handstand Push Ups
– 2:00 Rest –
AMRAP 5
30/24 Calorie Bike (or Row)
15 Deadlift 185/135
Max Strict Handstand Push Ups
– 2:00 Rest –
AMRAP 4
30/24 Calorie Bike (or Row)
9 Deadlift 185/135
Max Strict Handstand Push Ups

ATHLETE NOTES:
For today’s purposes, the main focus is gymnastics pressing and NOT kipping. We have lots of options to allow athletes to gather reps across all three AMRAPs. You can modify in this order: Strict HSPU, sHSPU to 1 single Ab Mat, sHSPU piked on box, seated DB Press. You can use other options you like as well as long as the athlete always shows control and isn’t falling on their head over and over. Strategic resting is important in this one!

Get Powerful (Min 45-54)

Deadlift
Every :90 for 9:00
3 Reps
Build across sets

ATHLETE NOTES:
The DLs don’t need to build to a new 3RM or anything like that. You just need to have control of heavy weight from the ground to your hip and back to the ground again. No bouncing and no dropping from the top.

Competitor Extra

5 Rounds
*All in a Vest 20/14
100m Run
20 Push Ups
100m Run
100m Farmer’s Carry 70/50s
*20 Min Cap

ATHLETE NOTES:
You need to move fast during those Farmer’s Carry to make it under the cap. Push Ups should be quality even though the vest will slightly lessen the ROM on each rep – don’t let your hips sag!