Sunday April 23rd
23.04.23
INTENDED STIMULUS
8-12 rounds.
Unbroken throughout the entire workout.
Short rounds with quick transitions.
“Easy” workout executed at max-effort speed.
RX
AMRAP 8:
5 DB squats (50/35 lb)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
LEVEL 2
AMRAP 8:
5 DB squats (35/25 lb)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
LEVEL 1
AMRAP 8:
5 DB squats (25/15 lb)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
SKILL WORK
Post-workout:
3 sets:
20 alternating DB renegade rows
20 seated leg lifts over the DB
– Use two DBs for the renegade rows.
STRETCHING
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
WHITE BOARD BRIEF
Target | 8-12 rounds.
This is a fast-paced workout where the first few rounds should be under 1:00 each.
The squats and cleans should be “easy” to allow for 10 unbroken reps for the entire workout.
If the loads feel too heavy to be able to move fast, reduce the weight to something that feels easy and then move as fast as possible.
The squats and cleans tend to pull athletes into their toes which will make the burpees more challenging. Keep your weight back in the heels with the DBs is the key to avoiding fatigue on the burpees.
