Rope Climb Combo
Warm Up
2 Sets
2min on C2
10 Scorpions
5 Hand Release Push-Ups to Down Dog
3 Sets
10 Samson Stretch
10 Muscle Snatch
5/5 Single Leg Glute Bridge
Strength
Front Squat
5 Sets @ 80%
4 Front Squat + 8 Back Squats
Workout
0:00 – 8:00
4 RFT
15 Snatch
30 Double Unders
8:00 – 18:00
AMRAP 10min
5 Devil Press
10 Box Jump Overs
RX
BB – 35/25
DB – 22.5/15
Box – 30/24”
SC
BB – 30/20
DB – 22.5/15
Box – 24/20”
Fit
BB – 20/15
DB – 22.5/15
Box – 24/20”
Goal: Speed Strength
Extras
Conditioning
EMOM 20 Min
Min 1: 20 DU + 5m HS Walk
Min 2: 15/12 Cal Row
Accessory
3 Sets
60 Sec Side Plank
15 GHR
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …