Tuesday August 3rd

“TEAL”

WORKOUT GOALS
1.) Perform 5+ rounds of today’s workout
2.) Unbroken lunges and no more than 2 sets on toes-to-bar
3.) Maintain a consistent pace on the burpee broad jumps

RX
AMRAP 15
32-ft. Burpee Broad Jumps
20 DB Front Rack Lunges (35/25#)
10 Toes-to-Bar

LEVEL 2
AMRAP 15
32-ft. Burpee Broad Jumps
20 DB Front Rack Lunge (25/15#)
10 DB Shoulder-to-Overhead

LEVEL 1
AMRAP 15
5 Burpee Broad Jumps
20 DB Front Rack Lunge (15/10#)
10 DB Shoulder-to-Overhead

Accessory

PRE-WORKOUT
DB Squat Clean practice

Stretching

ACCUMULATE
1:30 Couch Stretch / Side
1:00 Groin Stretch / Side

Notes

Target Rounds | 5+ Rounds
Today’s AMRAP is about constant movement. There is no reason to stop on the burpee broad jumps or lunges. The only exercise you might not go unbroken is the toes-to-bar. So, this is your “break”. The first two movements don’t need to be fast, move fast enough that you can breath and keep moving forward. The burpee broad jump is a newer movement that we don’t often perform. This movement will also prepare you for a harder version of the burpee that shows up this Sunday. The weight on the front rack lunges should allow you to go 20 reps unbroken without
stopping or putting the DB’s down. Choose a scaling option for the toes-to-bar that allows you to perform the 10 reps in no more than 3 sets. We will know we scaled the workout correctly if after the first round we look up at the clock and see 3:00 or less. Prior to the workout we will rehearse some drills focusing on the DB clean. This will help warm us up for the workout, improve our technique, and build our leg strength stamina.