8 min amrap:
30 sec Ski Erg (:10 easy, :10 mod, :10 fast)
5 Double Dumbbell Cleans (practice finding rack position for front rack lunge)
5 Dumbbell step back lunges (each leg) (1 DB)
5 Bench Press (empty bar – slow and controlled)
2. Strength Prep
Athletes will be working back and forth bench press and box jumps. Cue athletes to brace their core and lower the bar for a negative of 3 seconds and then press/breathe out through pursed lips at the same time. The feet should be in contact with the floor at all times, and glutes/shoulders should remain in contact with the bench. Athletes should aim to make contact just below the sternum with the barbell and should not bounce or lose tension at the bottom of the rep. For box jumps, athletes should use a challenging height box but not a one rep max. Legs will be fatigued from lunging, so athletes should be sure to work up to the height.
3. Workout Prep
2 sets:
5/4 Calorie Ski
10ft Front Rack Dumbbell Walking Lunge (build in weight)
3 Tempo Bench Press x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
3 High Box Jumps x 5 sets
*6-8" below max height for 1 rep
Independence
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (35s/25s)
5-10-15-20-25….
Calorie Ski Erg*
(Women’s Calories:4-8-12-16-20…)
Target round: Round of 100’ lunge
Minimum round before scaling: 75’ lunge
Freedom (RX’d)
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Ski Erg*
(Women’s Calories: 4-8-12-16-20..)
Target round: Round of 100’ lunge
Minimum round before scaling: 75’ lunge
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Single Leg Down Dog]()
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