Skill: Rope Climb https://isabellafitness.com/sat-1-11-14-the-rope-climb-clinic/ 10 Rounds (2 Min per round) Alternate between part A and B every two minutes Part A: Odd Rounds (1-3-5-7-9) 200 Meter Run (two Sprints out front) As many rope climbs as possible with remaining time from the two minutes Part B:Even Rounds (2-4-6-8-10) 40 Air Squats As many Push […]
Skill: Hang Clean 5,5,3,3,3 Ladder 10-9-8-7-6-5-4-3-2-1 Hang Clean (115/75) Weighted Crunch (35/15) DB Snatch 2 for 1 (50/30) Weighted Crunch (35/15)
For Time 30 Pull Ups 30 Box Jumps 30 Knees to Elbows 30 Front Rank Lunges (65/45) 1 for 1 30 KB Swing (55/35) 30 Push Press (95/65) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders (90 singles, 30 WJR) 30 Cal Row
Exercises: Rower Bike Shoot Throughs HRPU Bar Over Burpees Plate Burpees Assisted Pistols DB Box Overs Tire Flip Hand Stand Hold
35 Min on the Clock 2 Min Warm Up Ladder 10-1 Weighted Crunch Pass Betweens 2 for 1 then 1 Min Side Plank Left 1 Min Side Plank Right then 50 Full Crunches 50 Hollow Rocks 50 Hanging Knee Tucks (FB: T2B) *Every 3rd Minute – 30 Dumbbell Curls (both arms at the same […]
Gliders Wall Sit Curl to Press TRX Knee Tuck Plank Hops TRX Push Up Slam Ball Hollow Hold Burpees (together at the end) 30:25 1x 30:20 2x 30:20 2x
Start the clock: For Time 500 Meter Row (record your 500 meter row time as displayed on the rower) then immediately into 10-9-8-7-6-5-4-3-2-1 Ladder of Power Clean (115/75) FB (135/95) Shoulder to Overhead (115/75) FB (135/95) HRPU (record your final time from the clock) *Class will be divided up into 2-4 even groups (to accommodate […]
Skill: Backsquat 5×5 Part A: 8 Min AMRAP 8 Bentover Row (115/65) – Body needs to remain Strict 8 Hollow Rocks 2 min rest Part B: 8 Min AMRAP 8 Pull Ups 8 Lateral Bar Over Burpees 2 min rest Part C: 8 Min AMRAP 8 Deadlifts (185/135) 8 Box Jumps […]
Start the clock: 4 Rounds of 10 One-Arm KB Cluster (switch arms each round) 20 Flutter Kits (4 for 1) 30 Double Unders (90 singles/30WJR) then into 3 rounds of 10 Pike Push ups (FB: HSPU) 20 KB Swing (50/30) 30 Double Under then into 2 rounds of 30 Wall Balls (20/14) 30 Double Unders […]
Sled Pull/Sled Push Bike/Rest Box Overs/Slam Ball Up and Overs Double Unders/Hand Stand Hold TRX Row/HRPU Wall Ball/Pull Ups Banded Air Squat/Hip Band Walk
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