Monday March 6th
23.03.06
INTENDED STIMULUS
Complete the round of 10 or more.
The barbell load should be on the lighter side of moderate.
Maintain unbroken deadlifts and front squats for as many rounds as possible.
RX
AMRAP 12:
1 deadlift (135/95 lb)
1 front squat (135/95 lb)
1 box jump (30/24 in)
– Add 1 rep to each movement after completing a full round.
LEVEL 2
AMRAP 12:
1 deadlift (95/65 lb)
1 front squat (95/65 lb)
1 box jump (24/20 in)
– Add 1 rep to each movement after completing a full round.
LEVEL 1
AMRAP 12:
1 deadlift (75/55 lb)
1 front squat (75/55 lb)
1 box step-ups (20/18 in)
– Add 1 rep to each movement after completing a full round.
SKILL WORK
Post-workout:
1 set:
400-m barbell walk
– Barbell in the back rack position.
– Try to use workout weight.
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target | Round of 10+.
Today we have a fun AMRAP that gets more challenging as it goes on.
You’ll add a rep to each movement every round, shooting to get to the round of 10 or higher.
Expect to get to the round of 5 quickly and then to hit a wall shortly afterward. The real challenge here is to push yourself to keep moving once you meet this wall!
After the workout, we’ll all go for a 400-m back-rack barbell walk with the load used for the workout.
