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

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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