Friday March 18th
22.03.18
INTENDED STIMULUS
Mid-range time domain workout in which athletes should expect to accumulate a higher volume of reps.
Push to complete 6-10+ rounds.
Perform as many sets as possible unbroken.
More moving and less resting.
RX
AMRAP 15:
10 wall-ball shots (20/14 lb)
10 toes-to-bar
10 box jumps (24/20 in)
LEVEL 2
AMRAP 15:
10 wall-ball shots (16/12 lb)
10 knees-to-chest
10 box jumps (20/18 in)
LEVEL 1
AMRAP 15:
10 wall-ball shots (10/6 lb)
10 hanging knee raises
10 box jumps (18/12 in)
BATTLE SERIES #3
TEAMS OF 3 COMPLETE:
1776 reps of RKBS(53/35), Box Jumps(24/20), Pull-ups, Burpees, Push-ups, Sit-ups, Squats, Cal Row, DU(SUx2), WBS(20/14), Ball Slams(30/30), DB Push Press(45/30). Any order, Max 200 reps on any exercise, Min 10 reps per person per exercise, All must be done, All work on same exercise, Rest as needed, All can work together.
SKILL WORK
Pre-workout:
With a partner:
3 sets:
10 med-ball trunk rotational toss (tossing right)
10 med-ball trunk rotational toss (tossing left)
– Increase distance between partners as each round.
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target rounds | 6-10+ (180-300+ reps)
Today’s workout is a fun AMRAP in which each round contains a relatively small amount of reps. We should be prepared to go around and around this merry-go-round several times before the 15:00 clock is up.
Advanced athletes should be spending no more than :30 per movement in each round. This will allow athletes to complete about 10 rounds of the workout.
A big goal today is unbroken wall-ball shots, fast box jumps, and minimizing the amount of toes-to-bars sets. Athletes should be performing the toes-to-bars in 3 sets or less.
In the warm-up today, we are going to practice rotational movement patterns. This is a movement pattern that we don’t often see in the gym, however, we see it a lot in our daily lives.
