Monday December 5th
22.12.05
INTENDED STIMULUS
Complete 5-8 rounds.
Great workout to practice the toes-to-bar movement by reducing the reps and not changing the movement.
Finish toes-to-bar in 3 sets or less.
Complete the DB power cleans in large or unbroken sets.
Complete the bike in 1:00 or less.
RX
AMRAP 20:
15 toes-to-bars
15 DB power cleans (50/35 lb)
15/10 calorie bike
LEVEL 2
AMRAP 20:
15 knees-to-armpits
15 DB power cleans (35/25 lb)
15/10 calorie bike
LEVEL 1
AMRAP 20:
15 hanging knee raises
15 DB power cleans (20/15 lb)
10/7 calorie bike
SKILL WORK
Post-workout:
3 sets:
:20 bike sprint for calories
– Rest 2:00 between sets.
STRETCHING
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
WHITE BOARD BRIEF
Target rounds | 4-6 rounds.
A spicy workout to kick off the week. Expect grip to become an issue after the first couple of rounds. Choose movements and loads that allow you to work under fatigue.
The toes-to-bars should be completed in three sets or less. If you have the ability to perform toes-to-bar but not the volume in the workout, reduce the reps to 10 each round. If this is still too much volume or you don’t yet have toes-to-bar, choose a scaling option that allows you to practice the kip swing and get the knees up as high as possible.
Get off the pull-up bar, pick up the dumbbells and go unbroken for the fifteen reps. This will be a challenge as your grip fatigues, so choose a weight that will allow you to go unbroken even when tired.
If you have more effort to give on the bike, push the pace. However, this could be a place to move at a pace that allows you to recover and prepare for the next set of toes-to-bar. Either way, complete the bike in 1:00 or less.
