23.06.04

INTENDED STIMULUS

6-9 rounds.

Wall-ball shots unbroken for the first half of the workout.

Never more than 2 sets on the wall-ball shots.

Unbroken farmers carries throughout the workout.

RX

AMRAP 10:
Wall-ball shots (20/14 lb)

– Perform a DB 100-ft farmers carry after every 20 reps.
– Use two DBs (50/35 lb).

LEVEL 2

AMRAP 10:
Wall-ball shots (16/12 lb)

– Perform a DB 100 ft farmers carry after every 20 reps.
– Use two DBs (35/25 lb).

LEVEL 1

AMRAP 10:
Wall-ball shots (10/8 lb)

– Perform a DB 100 ft farmers carry after every 20 reps.
– Use two DBs (25/15 lb).

SKILL WORK

Pre-workout:
On a 12:00 running clock:
Squat therapy
– Layer in a new point of performance every 2:00.
– Ask athletes to perform reps on your cue.

STRETCHING

1:00 quad foam roll
1:00 thoracic foam roll
1:00 glute foam roll

WHITE BOARD BRIEF

Target | 6-9 rounds (120-180 WBS).

Today’s workout is an AMRAP of wall-ball shots with a short farmers carry every 20 reps.

The goal is to get at least 5 rounds and ideally somewhere between 6-9.

To meet that stimulus, choose a medicine ball that can be used for 20 unbroken wall-ball shots for at least the first 3 rounds.

Fast transitions are critical for getting a good score. Pick up the DBs right away and get right back to the wall-ball shots.

To balance out the fast transitions, use today to practice “slower” wall-ball shots with an emphasis on breathing and moving smoothly rather than as fast as possible.

The DB load needs to be light enough to complete unbroken carries. If you need to put the DBs down at any point, the load is too heavy.