10/01/2020

AMRAP x 5 MINUTES

20 Russian KBS RX (70/53) CFC1 (53/35)

20/15 Cal Row

-Rest 1:30-

AMRAP x 4 MINUTES

16 Russian KBS RX (70/53) CFC1 (53/35)

16/12 Cal Row

-Rest 1:00-

AMRAP x 3 MINUTES

12 Russian KBS RX (70/53) CFC1 (53/35)

12/10 Cal Row

-Rest :30-

AMRAP x 2 MINUTES

8 Russian KBS RX (70/53) CFC1 (53/35)

8/6 Cal Row

POST-WORKOUT STRENGTH 5x5 Bench Press* *Weight stays moderate-heavy across all sets.

SCALING *Reps, Loading, Volume*… Kettlebell Swing -- We are looking for our athletes to hold onto the KB unbroken every time they pick it up, especially as the reps and time decrease with each AMRAP. We can scale the weight on the KB to ensure athletes are able to maintain this stimulus, and we can also cut back the reps for any deconditioned athletes. Cal Row -- Check the Stimulus sections for recommended time frames for Row- we can scale newer or more deconditioned athletes to a time frame to work for if the calories are not achievable in the allotted time frame. Bench Press -- For our newer or more deconditioned athletes, we can adjust the rep scheme to give them more exposure to the movements, and keep the weight relatively light to allow for more practice each set.