160323 Wednesday – “Boogie Wonderland”

Mobility: Ankle (playlist video here)

Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead lunge for 30′. Use the front rack if doing weight overhead is an issue.

Strength: none

Super Set: none

Metabolic Conditioning: “Boogie Wonderland

16 minute AMRAP (as many rounds as possible)

With a “Rolling Start” = 2 rounds in 7 minutes, then max rounds until 16. Log total rounds including the first two.

7 power cleans (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

7 toes-to-bar

14 Box Jumps (Performance: 24” / Athletic*: 20” /Health: 12”)

Row (Performance: 500m / Athletic*: 450m / Health: 400m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: The “Rolling Start” is when you can’t do more than the allotted rounds in the time listed. In this case, if you finish the two rounds faster than 7 minutes, you’ll have to wait until minute 7 to keep going. If your scaling choices mean that you can’t complete two rounds in 7 minutes, don’t worry! This becomes a ‘typical’ 16 minute AMRAP (and that is why we log all of the rounds instead of just the ones completed after the Rolling Start). Your grip may become a factor if you are squeezing the handle too hard on the rows and you aren’t hook griping the power cleans. Go to small sets if this becomes a problem.

Optional ‘Cash Out’: 10 wall ball, 5 burpees, 4 rounds

Recent Posts