23. Dezember 2022
Dez
23
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min easy row
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)
This workout will take a while to go over and set up. Use this time to allow the class for proper set up and have athletes warm up with each movement as they prepare.
12 Days of Christmas
1 Rope Climb (Floor to stand RC)
2 Squat Cleans (70/47,5 kg)
3 Muscle Ups (Burpee (jumping) Pull-Ups)
4 Burpee over Bar
5 Deadlifts (70/47,5 kg)
6 Handstand Push Ups (Pike PUs)
7 Toes to bar (Straight Leg-Raises/High-Knees)
8 Wall Ball
9 Box-Jump-Overs (24″/20″)
10 Back Rack Lunges (70/47,5 kg)
11 Chest to Bar (PUs/Ring-Rows)
12 Thruster (70/47,5 kg)
Target time: 25-30 minutes
Time cap: 45 minutes
Mobility with Kelly Starrett
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
