22.09.11

INTENDED STIMULUS

Interval style workout that falls in line with our monthly focus.

3-5 rounds.

DB deadlifts should be performed unbroken.

Bar muscle-ups should be completed unbroken for the majority of the workout.

Expect this workout to get aerobic due to the ability to continually move.

Athletes start at the beginning of the AMRAP each time.

RX

5 sets:
AMRAP 3:
3 bar muscle-ups
5 double DB deadlifts (50/35 lb)
7 box jump-overs (24/20 in)
– Rest 1:00 between sets

– Score = Total reps in all rounds –

LEVEL 2

5 sets:
AMRAP 3:
1 bar muscle-up / 3 jumping bar muscle ups
5 double DB deadlifts (45/30 lb)
7 box jump-overs (20/18 in)
– Rest 1:00 between sets.

LEVEL 1

5 sets:
AMRAP 3:
3 ring rows
3 push-ups
5 double DB deadlifts (35/25 lb)
7 box step-overs (18 /12 in)
– Rest 1:00 between sets.

SKILL WORK

Post-workout:
For total time:
50 sit-ups
– Rest 1:00
50 sit-ups

STRETCHING

2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch

WHITE BOARD BRIEF

Target rounds | 15-25 total rounds

Today’s workout is an interval-style workout that falls in line with our monthly focus. You will perform a 3:00 AMRAP with a 1:00 rest for 5 total sets.

This workout should allow everyone to get at least 3 rounds each set, and some may get upwards of 5 rounds.

Start from the beginning of the AMRAP regardless of where you finished in the round before.

The bar muscle-ups shouldn’t hold anyone up. If you can’t perform 3 unbroken bar muscle-ups when you’re fresh, scale the reps. The goal is for everyone to try and go unbroken and never need more than 2 sets to complete all 3 reps.

The loading of the DB deadlift should be light enough so that you’re able to go right up to the DBs and pick them up, and they should be performed unbroken for the entire workout.

Expect this to get very aerobic. Your breathing should be the limiting factor in how well you do today, not muscle fatigue.