Thursday June 29th
23.06.29
INTENDED STIMULUS
1-2 rounds/AMRAP.
Wall-ball shots in 1:00 or less.
Toes-to-bars in 1:00 or less, complete in sets of 3 or more; no singles!
RX
3 x AMRAP 3:
20 wall-ball shots (20/14 lb)
15 toes-to-bars
– Rest 2:00 between AMRAPs.
LEVEL 2
3 x AMRAP 3:
20 wall-ball shots (16/12 lb)
10 toes-to-chest
– Rest 2:00 between AMRAPs.
LEVEL 1
3 x AMRAP 3:
15 wall-ball shots (12/8 lb)
10 hanging knee raises
– Rest 2:00 between AMRAPs.
SKILL WORK
Post-workout:
Accumulate:
50 supermans
– Pause for :05 at top of each rep.
STRETCHING
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
WHITE BOARD BRIEF
Target Rounds | 1-2 rounds/AMRAP.
We’ve got a fun AMRAP-style interval workout today. Try to stay consistent on your round count for each time through this AMRAP!
With 2:00 of rest and only 3:00 of work, you should SPRINT each AMRAP.
Focus on cycling wall-ball shots and toes-to-bar reps quickly.
Choose a medicine ball load that allows for 10+ reps.
Scale the toes-to-bar range of motion as needed so that you are able to complete 3+ unbroken reps every single set for the entire workout.
Have fun and hit this hard!
After the workout, we’ll accumulate 50 supermans and light up that posterior chain.
