23.04.09 Happy Easter

(No Open Gym Today)

INTENDED STIMULUS

10:00-15:00.

Grip will be the determining factor here.

Light to moderate DBs for the box-overs. Complete in :60-:90 each round. Athletes should be able to hold on and go unbroken through the first few rounds.

Push the run pace in :60 or less each round.

RX

For time:
5 rounds each with a partner:
Partner 1: 200-m run.
Partner 2: max DB box-overs until partner 1 returns (50/35 lb) (24/20 in)
– Use two DBs for the box-overs.
– Score is time and total box-over reps.

LEVEL 2

For time:
5 rounds each with a partner:
Partner 1: 200-m run.
Partner 2: max DB box-overs until partner 1 returns (35/25 lb) (24/20 in)
– Use two DBs for the box-overs.
– Score is time and total box-over reps.

LEVEL 1

For time:
5 rounds each with a partner:
Partner 1: 200-m run.
Partner 2: max DB box-overs until partner 1 returns (20/15 lb) (20/18 in)
– Use two DBs for the box-overs.
– Score is time and total box-over reps.

SKILL WORK

Pre-workout:
EMOM 8:
4 box step-overs
4 box jump
4 box jump-overs

STRETCHING

1:00 couch stretch/side
1:00 glute lacrosse ball mash/side

WHITE BOARD BRIEF

Target time | 10:00-15:00

Today, we’ve got a fun grind-it-out kind of workout.

Your grip will fatigue on the box-overs, so be sure to choose the right DB load. You should be able to do these unbroken for at least the first few rounds.

Be sure to shake your arms out on the run to get that grip ready to jump back into the box-overs.

Try to run fast right out the door and hold a consistent pace throughout the workout.

Before the workout, we’ll do some skill work on the box to build strength and power and to help prep for the workout.