Dec 24 2021
ONE MORE SLEEP!!
Barbell Conditioning
Every 3 mins for 15 mins: Hang Power Snatches, Overhead Squats, and Power Snatches
1x [ 5 Hang Power Snatches + 5 Overhead Squats + 5 Power Snatches ], pick load
Every 3 mins for 15 mins.
Power Snatches- touch and go
Start light and increase. 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.
“Die Hard”
2x RFT: Bike Calories, American Kettlebell Swings, and Burpees
2 rounds, each round for time, of:
15/12 Bike Calories
15 American Kettlebell Swings, 53/35 lbs
15 Burpees
12/9 Bike Calories
12 American Kettlebell Swings, 53/35 lbs
12 Burpees
9/7 Bike Calories
9 American Kettlebell Swings, 53/35 lbs
9 Burpees
Rest 3 mins between each round.
Goal: 6-8 mins per round
Time cap: 20 mins (total)
The name for the workout is appropriate. 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!
L2: 44/26
Level 1
12/9 Bike Calories
12 Russian Kettlebell Swings, pick load
12 Burpees
9/7 Bike Calories
9 Russian Kettlebell Swings, pick load
9 Burpees
7/5 Bike Calories
7 Russian Kettlebell Swings, pick load
7 Burpees
Limited Equipment Variation:
2 rounds, each round for time, of:
Run, 200 m
15 Double Dumbbell Snatches
15 Burpees
Run, 200 m
12 Double Dumbbell Snatches
12 Burpees
Run, 200 m
9 Double Dumbbell Snatches
9 Burpees
Rest 3 mins between each round.
Bodyweight Variation:
2 rounds, each round for time, of:
Run, 200 m
Bear Crawl, 200 ft
15 Burpees
Run, 200 m
Bear Crawl, 200 ft
12 Burpees
Run, 200 m
Bear Crawl, 200 ft
9 Burpees
Rest 3 mins between each round.