Monday August 1st
22.08.01
INTENDED STIMULUS
Simpler workout to balance out the complex movements we’ll see from focusing on the Snatch and “Amanda” in August.
10:00-16:00.
Complete 10-15 push-ups at a time in the round of 50 and finish them in 3:30 or less.
Avoid reaching failure in the first 2-3 rounds.
Push-ups will naturally slow down, so use the box jump-overs to push the pace in this workout.
RX
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (24/20 in)
LEVEL 2
For time:
40-30-20-10-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/18 in)
LEVEL 1
For time:
30-25-20-15-10:
Box Push-ups
25-20-15-10-5:
Box jump/step overs (18/12 in)
SKILL WORK
Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
STRETCHING
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
WHITE BOARD BRIEF
Target time | 10:00-16:00.
Kicking off the month of August with a simple combination of descending reps of push-ups and box jump-overs.
The push-ups are the limiting factor in this workout, but with just two bodyweight movements athletes should be able to maintain a fast pace.
The first 50 push-ups need to be completed in less than 3:30, with a combination of higher rep sets to start the workout, scaling if needed, to make that happen.
Everyone should open the workout with at least 10 reps unbroken.
The push-ups will slow down. Avoid reaching failure by ending sets early in the first two rounds. Balance this out by moving as fast as possible on the box jump-overs.
