Friday Jan 14

Rope Climb Combo

Warm Up

2 Sets

 

2min on C2

10 Scorpions

5 Hand Release Push-Ups

 

3 Sets

 3 Sets

20 Hollow Rocks

5 Beat Swings

5 Scapular CAR’s https://www.youtube.com/watch?v=EK0qnK2Z7JI&feature=youtu.be

Strength

AMRAP 12 min

Rope Climb Combo

1-3 Rope Climbs

12/8 Cal on Ski

Score – Amount of Rope Climbs

Workout

AMRAP 8 min

2,4,6,8…

HSPU

DB Box Step Overs

RX

DB – 22.5/15

Box – 24/20”

SC

DB – 15/12.5

Box – 24/20”

Fit

DB – 10/7

Box – various height

Goal: Speed Strength

Extras

Conditioning

7 Rounds

1 min ON/1 min OFF

Max Cal Ski

Accessory

3 sets

12 Banded Knee External Rotation

Rest 30 Sec

12/12 Single Leg Hip Thrust

Rest 30 Sec

Max L-Sit hold on rings

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

Leave a Comment

Your email address will not be published.