Skill: Rope Climb http://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)
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
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
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
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
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
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)
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
