16. September 2022
Sep
16
3 min Assault Bike
-into-
5 min amrap:
5 Wall Ball Thrusters
4 Box Step Ups
3 Kip Swings + 3 Kipping Knee Raises
2. Workout Prep
2 sets:
5 Wall Balls
4 Toes to Bar
3 Box Jump Overs (build in height)
Freedom (RX’d)
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
(KG WB: 9/6)
Independence
50 Wall Balls (14/10)
50 Knees to Elbows
50 Box Jump Overs (20/16)
50 Wall Balls (14/10)
(KG WB: 6/4)
Liberty
30 Wall Ball Thrusters (light)
30 hanging Knee Raises
30 Step Ups (20/16)
30 Wall Ball Thrusters (light)
Target time: 11-13 minutes
Time cap: 16 minutes
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
Bottom-Up Single Arm Standing KB Press
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
GHD Hip Extension
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
[Foam roll quads]()
[Foam roll glutes and IT band]()