“Strike First, Strike Hard, No Mercy”

Posted byHannahPosted in20-30 Minutes, AMRAP, Workout

Remember, pain does not exist in this dojo. This workout has three parts. Part one is “Strike First,” part 2 is “Strike Hard,” and part 3 is “No Mercy.” Remember that.

Now…SILENCE!

Workout for Friday, January 15th, 2021 —

AMRAP in 8 Minutes Of:

4 Hang Cleans (95/65)

4 Push Press

4 Bar Facing Burpees

Rest 2 Minutes

AMRAP in 8 Minutes of:

Same as above @ 115/75

Rest 2 Minutes

AMRAP in 8 Minutes of:

Same as above @ 135/95

If you can, increase your weight with each round. If you can’t, increase the reps each round to 4/8/12. Score is total rounds. Start the next AMRAP wherever you left off in the one before. If you only have dumbbells, do dumbbell facing burpees.

Need some tunes for this one? Here you go…

15 thoughts on ““Strike First, Strike Hard, No Mercy””

  4. 45 Minute Peloton ride…BUT, in honor of today’s Cobra Kai theme, I did do an 80s themed ride. It had 4 minutes of arms that including a karate punching move that, honestly, I kept messing up. Need more lessons. Back to Crossfitty stuff tomorrow.

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  9. Cobra Kai 🐍 Day 2!
    1 mile run: 6:45
    12,16,18,24,32kg (4 reps, no rep increase, reset after 32) 10 points.

    Keep on playing Head Games!
    10/10 would do it again. One of the best yet.

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