Saturday September 18th

21.09.18

INTENDED STIMULUS

1.) Complete 1-2+ rounds
2.) The bike should take teams no more than 5:00 to complete.
3.) Share the workload with a partner. Between the two of you, come up with a strategy to attack the reps.

RX

AMRAP 18:
80/66 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
– With a partner. Partners alternate work equally

LEVEL 2

AMRAP 18:
70/56 Calorie Bike
40 Push-ups
20 Pull-ups
20 Box Jumps (24/20”)

LEVEL 1

AMRAP 18:
3:00 Calorie Bike
30 Push-ups
30 Ring Rows
30 Box Step-ups (20”)

SKILL WORK

Rest, stretch, recover

STRETCHING

Accumulate
1:00 Foam Rolling Lats / Side
1:00 Lacrosse Ball Roll / Foot

WHITE BOARD BRIEF

Target Rounds/Reps | 1-2+
• Today’s workout is a partner workout that incorporates large chunks of reps. Athletes should work together to attack these larger sets and break the reps up between the athletes.
• Work with your partner to split the reps into small, fast sets. Consider alternating in sets of 10 reps at a time or :30 at a time.
• On the bike, athletes should expect to spend no more than 5:00 completing the calories. Consider breaking these calories up into sets of 10 and moving as quickly as possible through each set.
• On the other three movements, consider performing a set of 5-10 reps before rotating with your partner. This amount of reps won’t push you to fatigue and will keep you and your partner moving through the workout