Sunday September 19th

21.09.20

INTENDED STIMULUS

1.) Finish the workout between 16:00-20:00.
2.) Athletes should push to complete the weighted runs in less than 3:00 and the 800m runs in less than 5:00.
3.) The weight of the wall ball should be something that allows the athlete to complete the sets of 40 in 5 sets or less.

RX

For Time:
800m Run
40 Wall Balls (20/14#) 
400m Weighted Run (20/14#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls

LEVEL 2

For Time:
800m Run
40 Wall Balls (16/12#) 
400m Weighted Run (16/12#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Ball

LEVEL 1

For Time:
400m Run
20 Wall Balls (12/6#) 
300m Weighted Run (12/6#)
20 Wall Balls
300m Weighted Run
20 Wall Balls
400m Run
20 Wall Ball

SKILL WORK

Accumulate:
100 Shoulder Taps (feet on medball or low box)
2:00 Weighted Hollow Hold

STRETCHING

2 Sets:
1:00 Standing Quad Stretch / leg
1:00 Couch Stretch / Side

WHITE BOARD BRIEF

Target Time | 16:00-20:00
• Today’s workout is a chipper-ish style workout. In these types of workouts, we generally want to “chip” away at each exercise and keep ourselves moving. Most of the time, these workouts require us to grind and trudge through till the end.
• When we think about the runs in this workout, we want to try and push the unloaded ones because they are unloaded. Look to spend no more than 5:00 completing the 800s. As far as the weighted runs go, these won’t be super fast, but don’t stop moving. If we are walking, the weight is too heavy.
• The weight of the wall ball should be something we can always pick up and perform at least 10 reps at a time