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Monday 12.14.2020

POSTED ON December 13, 2020

Monday | 12.14.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
Warm Up:
5 min easy row
*10 jump squats every 150m
-into-
8 min AMRAP
3 Up-downs
5 Squat Cleans (Empty bar – build across sets)
7 Scap Pull-ups
 
**2. Workout Prep**
3 sets (Building weights)
2 Squat Cleans
3 Bar Facing Burpees
4 Pull-ups
5 GHD’s or 5 Sit Ups
* USe the time it takes to change weights out for rest.
 
WOD: Peppermint Patties
 
* Target number of Rounds: 7-9 rounds
* Minimum number Rounds before scaling: 5 rounds
 
18:00 Amrap
3 Squat Cleans
(185/125)
6 Bar Facing Burpees
9 Pull-ups
12 GHD’s or 16 Sit Ups
* The Scaling aim is for athletes to move consistently through the workout without skill or strength being the limiting factor.
* Scaling option 1
18:00 Amrap
3 Squat Cleans
(135/95)
6 Bar Facing Burpees
9 Ring Rows
16 Sit Ups
 
* Scaling option 2
18:00 Amrap
3 Power Cleans
(135/95)
6 Burpees
9 Ring Rows
16 Sit Ups
 
* Scaling option 3
18:00 Amrap
3 Power Cleans
(95/65)
6 Push Ups
9 Kettlebell Swings
12 Leg Lifts
 
Accessory:
 
3 sets
7 reps Banded 7s (each movement)
10 Dumbbell Curtsy Lunge (each)
– into –
1 min foam roll lats (each side)
1 min seal pose
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