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"Hurts so Good"

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Workout

FRIDAY 2.19.21

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MC: "Hurts so Good" (AMRAP - Rounds and Reps)

"Hurts So Good"
AMRAP 16:
50 Barbell-Facing Burpees
50 Overhead Squats
40 Toes to Bar
40 Hang Squat Cleans
30 Kipping Handstand Push-Ups
30 Thrusters

Barbell - 95 / 65 lb

Stimulus
- Conditioning Category: Threshold
- Always alternating between a gymnastics movement and a barbell movement.
- The movements will also flow from "least to most complex".
- Looking for a moderately light barbell today. A weight we could cycle for 21+ unbroken thrusters when fresh.
- Know that lots of breaks will be needed in this workout in order to conserve the shoulders but the weight should still feel SUPER light when warming up.
- Score: Rounds + Reps

Modifications
BARBELL-FACING BURPEES
- Burpees to Target
- Lateral Burpees Over Bar

OVERHEAD SQUATS
- Front Squats
- Single Dumbbell

TOES TO BAR
- V-Ups
- Weighted Abmat Sit-Ups
- Knees To Chest
- Toes To As High As Possible

HANG SQUAT CLEANS
- Double Dumbbells
- Front Squats
- Kettlebell Swings

HANDSTAND PUSH-UPS
- Double Dumbbell Push Press
- Standard Push-Ups
- Deficit Push-Ups

THRUSTERS
- Dumbbells or Kettlebells
- Wallballs

EC: Metcon (No Measure)

EXTRA CREDIT:
Handstand Walk Conditioning
Not for Time:
50 AbMat Sit-Ups, 25-50' Handstand Walk
40 AbMat Sit-Ups, 25-50' Handstand Walk
30 AbMat Sit-Ups, 25-50' Handstand Walk
20 AbMat Sit-Ups, 25-50' Handstand Walk
10 AbMat Sit-Ups, 25-50' Handstand Walk

Stimulus
- Not for time. An opportunity for practice.
- Athlete's choice on the distance of the walk.
- Second option is to complete 1:00 of practice per set.

Whiteboard:

Friday, February 19, 2021