Back Squat, every 2:30
6x 4-6
Controlled Down
Pause
Explosive Drive Up
5 rounds For Time, 18 Min Cap
12 DL
9 Hang Cleans
6 S2O
Rope Climb Work
Holds and Power, 3rds, Every 2 min
1 Min Plank then 8 Double Pump PLyo Push Ups
1 Min Mid Squat KB Hold then 12 Double Pump Jump Squats
1 Min Farmers Hold then 8 Burpee Pull Ups
Partner 14 Min AMRAP
Switch Every Minute
15/11 Bike Call
7 Burpee Box Jumps
12 Dips
Rope Climb Work
For Time, 35 Min Cap
3 Rounds of
10 Kip Swings
2 DB Walking Lunges (there back = 1)
then 3 lap run
3 Rounds of
10 Kip Swings
2 DB Lunges (there back = 1)
then 3 lap run
3 rounds of
10 Kip Swings
2 DB Front Rack Lunges (there back = 1)
then 3 lap run
Rope Climb Work
Strength: Thruster 6×5
Every 2 min 30 Sec
Start Rep OH
3 Sec down to shoulders
5 sec down for the squat
Explosive drive up
15 Min Ladder
2 DB Strict Press (+2 every rd)
4 Front Squats (+4 every rd)
Rope Climb Work
Mini Sprint Course, 5rds, Every 3 minutes
300/250 min Row
35 Jump Ropes
5 Snatches (-1 every rd)
7rds, Every 2 min
3 DL
5 Pull Ups
7 HRPU
9 DB (2) Hang Snatch
Rest with remaining time
Rope Climb Work
For Time (36 min cap)
SWITCH PARTS EVERY 2 MINUTES
PICK UP WHERE YOU LEFT OFF EACH TIME
PART A: 3 ROUNDS
40 Slamballs (40/30)
30 Abmats
20 Burpees
PART B:
9 Laps (1800 m row)
if you finish 1 part BEFORE the time is up you can just work on completing the remaining work
*Equipment Needed:
KBS, Band, Bike
Tabata
20 work: 10 rest x 8 cycles (4 minute)
KBS
rest 1 minute
4 minutes AMAP: Bike calories
rest 1 minute
Tabata
20 work: 10 rest x 8 cycles (4 minute)
Plank or Hollow Hold
rest 1 minute
4 minutes AMAP: Bike calories
rest 1 minute
Tabata
20 work: 10 rest x 8 cycles (4 minute)
Banded Tricep Extensions
rest 1 minute
2 minutes AMAP: Bike cals
THIS IS A SPRINT
