Thursday February 9th
23.02.09
INTENDED STIMULUS
6-8 rounds.
Complete each movement quickly and in large if not unbroken sets.
If you struggle with double-unders, scale to 40 single-unders. Keep it simple and fast.
Keep the kettlebell on the front side of the body.
RX
AMRAP 10:
20 double-unders
10 goblet squats (70/53 lb)
5 box jumps (30/24 in)
– Use a single KB for the squats.
LEVEL 2
AMRAP 10:
:30 double-unders
10 goblet squats (53/35 lb)
5 box jumps (24/20 in)
– Use a single KB for the squats.
LEVEL 1
AMRAP 10:
40 single-unders
10 goblet squats (26/18 lb)
5 box step-ups (24/20 in) or 5 box jumps(18/12 in)
– Use a single KB for the squats.
SKILL WORK
Post-workout:
3 sets:
10 KB Bulgarian split squats/leg
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target | 6-8 rounds
This workout should give you a chance to push or pull back based on how you are feeling from the rest of the week.
Avoid getting stuck in this workout due to lack of skill; instead, scale the double-unders down to single-unders and change the high box jumps to high step-ups.
Pick versions of movements that allow you to achieve a few unbroken rounds!
At the end of class, we will go through some skill-strength work with the Bulgarian split squat and then finish with stretching!
