{"id":15286,"date":"2021-03-19T13:38:29","date_gmt":"2021-03-19T17:38:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15286"},"modified":"2021-03-19T13:38:29","modified_gmt":"2021-03-19T17:38:29","slug":"supermax-pre-blast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/supermax-pre-blast\/","title":{"rendered":"Supermax Pre-Blast"},"content":{"rendered":"

This is an <\/span>EMOM<\/span><\/i> workout.\u00a0 <\/span>5 Burpees<\/b> every minute on the minute, then fill the remaining time with an exercise.<\/span><\/p>\n

 <\/p>\n

WARMUP.\u00a0\u00a0<\/b><\/p>\n

 <\/p>\n

    \n
  1. 5 Burpees<\/b> – – > <\/span>Side Straddle Hop<\/b><\/li>\n
  2. 5 Burpees<\/b> – – > <\/span>Abe Vigoda<\/b><\/li>\n
  3. 5 Burpees<\/b> – – > <\/span>Imperial Stormtrooper<\/b><\/li>\n
  4. 5 Burpees<\/b> – – > <\/span>Michael Phelps<\/b><\/li>\n
  5. 5 Burpees<\/b> – – > <\/span>Bridge<\/b><\/li>\n<\/ol>\n

     <\/p>\n

    BEATDOWN.<\/b><\/p>\n

     <\/p>\n

    8 times through the circuit, all exercises with a weight<\/span><\/i><\/p>\n

      \n
    • 5 Burpees<\/b> – – > <\/span>Overhead Press<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Front Raise Bus Driver<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Knee-to-Ground Lunges<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Gas Pump<\/b><\/li>\n
    • 5 Burpees<\/b> – – > <\/span>Run<\/b><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      This is an EMOM workout.\u00a0 5 Burpees every minute on the minute, then fill the remaining time with an exercise.   WARMUP.\u00a0\u00a0   5 Burpees – – > Side Straddle Hop 5 Burpees – – > Abe Vigoda 5 Burpees – – > Imperial Stormtrooper 5 Burpees – – > Michael Phelps 5 Burpees – […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,104],"tags":[],"class_list":["post-15286","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pre-blast"],"acf":{"q":"Zima","date":"First Day of Spring 2021","pax":"You"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15286","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15286"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15286\/revisions"}],"predecessor-version":[{"id":15293,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15286\/revisions\/15293"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}