Thursday 181206

I. General Warm-up

Coaches Choice- (warm-up games or partner warm-ups)

 

Then…

 

2 RNFT:

10 SL Banded Glute Bridges/leg

:30s Plank

5 Squat Jumps

 

Then…

 

Take warm-up sets of KBS and Box Jump

 

II. Workout of the Day

Rx

AMRAP 12:

7 Box Jumps @36/30 (36 is tall box + 45 + 25)

14 KBS @70/53

 

Scale 1:

AMRAP 12:

7 Box Jumps @30/24

14 KBS @53/35

 

Scale 2

7 Box Jumps or Step-ups @24/30

14 KBS @44/26 or less

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Due to the intensity of each movement (high box, heavy KB) this is definitely a grinder, despite the moderate time domain and low rep scheme. Try to push the challenge of the movements, even if that sacrifices a bit of your pacing. Be smart and make sure you are ready for each box jump! Don’t get going too fast and crash and burn. Work on being explosive.

 

III. Accessory, Recovery, Community

Couch stretch 2:00 each

 

IV. Supplemental Work

Thursday:

3 rounds not for time:

10 Single-Arm Alternating DB Strict Press (5/side)

rest :30s

10 Double DB Bent Over Rows

rest :30s

10 Double DB Reverse Flies

rest 2:00

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