Events for December 2022

Saturday, March 29 – Open Workout 14.5
March 28, 2014
Sunday, March 30
March 29, 2014

IMG_8360

Warm-Up
3 Rounds of
20 Squats
10 Spider Lunges
10 Arm Circles/direction
10 Alternating Pike Position Calf Raises
5 Jump Squats
5 PVC Dislocates

Mobility
90sec Death Stretch per side (:45/:45 quad/hip flexor emphasis)
90sec Band Lat/Tri Stretch per side

Explosive Work
6 x 2 Seated Box Jumps

Met-Con Prep
1 x 5 Front Squats + 5 Strict Press + 5 Push-Ups (bar only)
1 x 3 Front Squats + 3 Push Press + 3 Plank-to-Squat (light weight)
1 x 3 Thrusters + 3 Burpees (moderate weight)

Met-Con
5 Rounds of
90seconds of max Thrusters
90seconds of max Burpees
90seconds of Rest

0 Comments

  1. Kenna says:

    Used 63# for thrusters, which was pretty challenging for me. Got 11, 10, 10, then 7-8 each on the last two rounds. Thrusters really took it out of me… didn’t really count burpees.

    Seated box jumps were fun! I think I prefer those to the regular ones!