Wednesday October 20th

21.10.20

INTENDED STIMULUS

1.) Complete 7+ rounds of the workout.
2.) Don’t stop moving on the sit-ups.
3.) Keep breaks to no more than two on the farmer carry

RX

AMRAP 20:
10 KB Good Mornings (53/35#)
100m Farmer Carry (53/35#)
10 Weighted Sit-ups (20/14#)
– Add 10 reps to the Good AM’s and sit-ups after each round

LEVEL 2

AMRAP 20:
10 KB Good AM’s (35/26#)
100m Farmer Carry (35/26#)
10 Weighted Sit-ups (20/14#)
– Add 10 reps to the Good AM’s and sit-ups after each round.

LEVEL 1

AMRAP 20:
10 KB Good AM’s (26/18#)
100m Farmer Carry (26/18#)
10 Sit-ups
– Add 10 reps to the Good AM’s and sit-ups after each round.

SKILL WORK

Rest, stretch, and recover

STRETCHING

3 Sets
:30 Press-up Hold
:30 Groiner Stretch / Side
:30 Lacrosse Ball Calves / Side
:30 Lacrosse Ball Forearm / Side

WHITE BOARD BRIEF

Target Rounds/Reps | 7+
• In today’s workout, we have two movements that are going to increase in reps with every round you
complete. The first few rounds will go by relatively quickly, and then the rounds will slow down significantly.
• Because the later rounds are going to be a grind, we want to choose movements that allow us to keep
moving. If we find ourselves not doing anything for longer than :30, the movement is too hard. The name
of the game today is grind and keep moving.
• For the weighted sit-ups, use an appropriate medicine ball. If you keep the ball on your chest throughout
the movement, it will be harder than if you extend your arms overhead. This is because you end up using
the weight of the ball to create momentum.