Saturday October 16th

21.10.16

INTENDED STIMULUS

1.) <20:00
2.) Use loading and movement difficulties that allow you and your athletes to trade off in quick sets of 10-15 reps.
3.) Holds should be challenging, but allow athletes to hold for at least :20-:30 at a time

RX

For Time:
200 Box Step-ups (24/20”)
150 KB Swings (70/53#)
– Partner holds KB in front rack Goblet position while other partner works on step-ups.
– Partner seated L Hold while other partner works on KB swings

LEVEL 2

For Time:
200 Box Step-ups (24/20”)
150 KB Swings (53/35#)
– Partner holds KB in front rack Goblet position while other partner works on step-ups.
– Partner seated L Hold while other partner works on KB swings

LEVEL 1

For Time:
200 Box Step-ups (20/18”)
150 KB Swings (35/26#)
– Partner holds KB in front rack Goblet position while other partner works on step-ups.
– Partner seated L Hold while other partner works on KB swings

SKILL WORK

With a Partner:
800m KB Farmer Carry
3:00 Plank Hold
– Switch KB carry with partner as needed

STRETCHING

1:00 Couch Stretch/ Side
1:00 Lax Ball Shoulders / Side

WHITE BOARD BRIEF

Target Time | 16:00-20:00
• Today’s workout is a fun partner experience. For today, find a partner with similar capacity and work
together to complete the workout.
• Prior to starting the workout, there will be plenty of opportunities to chat with your partner and develop
a plan of attack. Consider switching based on the partner moving through reps or working for a certain
amount of time. Both are great options.
• The weight of the KB should allow you to complete at least 10 reps every time you pick it up.
• We will go over scaling options for the holds, but you should choose something that allows you to hold for
at least :15-:20 at a time. If you can hold for more than :30 with ease, the hold is too easy.
• After the workout, stick with your partner because we have a fun partner cooldown challenge