Monday July 19th

“LIME”

WORKOUT GOALS
1.) Attempt something new in regards to loading of the KB and Box Jump Overs.
2.) Perform the Russian KB Swings in no more than 2 sets.
3.) Keep each round to 3:00 or less

RX
5 ROUNDS FOR TIME
10 Box Jump Overs (30/24”)
20 Seated Leg Raises over KB
25 Russian KB Swings (53/35#)

LEVEL 2
5 ROUNDS FOR TIME
10 Box Jump Overs (24/18”)
15 Seated Leg Raises over KB
25 Russian KB Swings (44/26#)

LEVEL 1
5 ROUNDS FOR TIME
10 Box Jump Overs (18/12”)
10 Seated Leg Raises 
25 Russian KB Swings (26/18#)

Accessory

Tabata Supermans

Tabata Hollow Rocks

Stretching

2 SETS
:45 Standing Calf Stretch / Side
:45 Groin Stretch / Side

Notes

Target | 16:00-18:00
Today’s workout offers an opportunity to try something that you don’t normally do. With the lower reps in each round, you can try something new without slowing down too much. This means jumping on a higher box or using a heavier KB for the swings. If you already can perform this workout as prescribed, then you have two options. 1) Go faster! or 2) Use an even higher box or an even heavier KB (Rx+). Only choose option 2 if you can still keep the total workout time under 18:00. Prioritize jumping up and over a box today even if the box is smaller than what you would normally step-up on. If you need to step, that is fine, but jumping offers a unique stimulus in today’s workout. The weight of the KB should be something you can perform each set of swings in no more than 2 sets. This is a weight that you could potentially do a few rounds unbroken.