Friday August 11th
23.08.11
INTENDED STIMULUS
5+ rounds total.
Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
RX
AMRAP 5:
30 KB swings (53/35 lb)
20 jumping lunges
Rest 5:00, then…REPEAT
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
LEVEL 2
AMRAP 5:
30 KB swings (44/26 lb)
20 jumping lunges
Rest 5:00, then…REPEAT
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
LEVEL 1
AMRAP 5:
20 RKB swings (26/18 lb)
10 reverse lunges
Rest 5:00, then…REPEAT
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
SKILL WORK
Post-workout:
Accumulate:
30 KB Turkish get-ups
STRETCHING
1:00 banded shoulder stretch/side
1:30 foam roll quads
WHITE BOARD BRIEF
Target Rounds | 5+.
Today we have two back to back AMRAPs!
This 1:1 work to rest ratio should clearly let you know that you need to really push the pace on the front end of that and then try to tie or beat that score.
The KB swings should be unbroken for both parts of this workout; scale the load first, and then range of motion to meet that stimulus.
We can scale the lunges to reverse lunges if needed to keep you moving fast with unbroken sets every time.
We’ll work on Turkish get-up skill after the workout.
Have fun and hit those AMRAPS hard!
