Friday August 20th

21.08.20

WORKOUT GOALS

1.) Complete the round of 15 deadlifts and 15 burpee box jump overs.
2.) Athletes should use a loading that they can consistently perform at least 6-reps in a row.
3.) Start off fast and aim to complete rounds 3-9 with unbroken reps!

RX

AMRAP 10:
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
– Continue adding 3 reps to each
movement until time expires

LEVEL 2

AMRAP 10:
3 Burpee Box Jump Overs (20/18”)
3 Deadlifts (185/125#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
– Continue adding 3 reps to each
movement until time expires

LEVEL 1

AMRAP 10:
3 Burpee Jump Overs (18/12”)
3 Deadlifts (115/75#)
6 Burpee Step Jump Overs
6 Deadlifts
9 Burpee Step Jump Overs
9 Deadlifts
– Continue adding 3 reps to each
movement until time expires.

SKILL WORK

Pre-Workout:
For Load:
1 Clean Deadlift + 1 Clean Pull
+ 1 Power Clean

STRETCHING

3 Sets:
:30 Cat Cow Stretch
:30 Seated Hamstring Stretch / Side
:30 Supine Hamstring Stretch / Side

WHITEBOARD BRIEF

Target Reps | 90, Round of 15s
• Up ladders are challenging workouts that require you to rely on your fitness as well as a solid strategy. The length and rep scheme should indicate that both movements are meant to be moderate in difficulty. You should not use a loading or box jump height that leads to rep failure or significant degradation of mechanics.
• Also keep in mind that your legs and upper body are going to be tired if you showed up on Wednesday and Thursday. Factor that into your need to scale.
• After we finish the specific warm-up, we will spend time staying on our monthly focus with some heavier olympic lifting work. Use this time to practice your olympic lifting technique or build up to a heavy weight in the clean deadlift, clean pull, and power clean complex