Thursday August 10th
23.08.10
INTENDED STIMULUS
20-30 (or more) reps per AMRAP.
All runs in under 5:00.
Wall-ball shot loading should allow for 10+ reps at a time.
Short rest break between AMRAPs to prepare for a strong run pace.
RX
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (20/14 lb) in remaining time.
– Rest 1:00 between AMRAPs.
LEVEL 2
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (16/10 lb) in remaining time.
– Rest 1:00 between AMRAPs.
LEVEL 1
3 x AMRAP 6:
Run 600 m
Max wall-ball shots (10/6 lb) in remaining time.
– Rest 1:00 between rounds.
SKILL WORK
Pre-workout:
3 sets:
10 lateral banded monster walks/direction
10 banded good mornings
STRETCHING
1:00 figure 4 on wall/leg
1:30 couch stretch/leg
WHITE BOARD BRIEF
Target reps | 20-30 (or more) reps per AMRAP.
This couplet is 3 rounds of an 800-m run and an AMRAP of wall-ball shots up until the 6:00 mark.
Between each AMRAP is 1:00 of rest to incentivize BIG sets on the wall-ball shots while still allowing for consistency on the runs.
You need to finish each run in 5:00 or less, which means the first run should be under 4:30 to account for fatigue in the later rounds.
We’ll scale run distance based on paces run in the warm-up.
With over a minute of time for the wall-ball shots, the goal is to do 20+ reps. Use a loading that allows for 10 easy reps in the warm-up.
