Thursday September 16th

21.09.16

INTENDED STIMULUS

1.) 4-6+ Rounds
2.) Complete row calories in 1:10 or less
3.) Look to challenge yourself on the ring dips and practice movements that help improve weaknesses.
4.) Focus on the technique of the Turkish get-up before adding load to this movement

RX

AMRAP 20:
20/18 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (45/30#)

LEVEL 2

16/3 Calorie Row
10 Ring Dips
10 DB Turkish Get-ups (35/20#)

LEVEL 1

AMRAP 20:
12/8 Calorie Row
15 Leg-Assisted Ring Dips / Box Dips
10 DB Turkish Get-ups (20/10#)

SKILL WORK

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target Rounds/Reps | 4-6+
• Today we have a longer workout with movements that will suck up a good chunk of time. This means our
intensity may not be super high, and muscle fatigue will be our limiting factor.
• The row should take no more than ~1:10 to complete in each round. This will be a place where we can push
the intensity. So as soon as you are done on the Turkish get-ups, get on the rower and go.
• As for the ring dips, we will go over several scaling options in the warm-up. Choose one that challenges you
and allows you to work on a weakness. You should be able to complete these reps in 1:30 or less.
• Expect the Turkish get-ups to take most of the time during this workout. Focus on dialing in the technique
first before adding a bunch of weight. These 10 reps should not take you more than 3:00 in any round.