Saturday, October 27

November 22, 2018

 

Final day to our de-load week.

Three parts:
Rope Climb Conditioning.
A triplet of rowing, burpee box jump overs, and bar muscle-ups.
Midline.

Back at it, full steam, on Monday.

ACTIVATION
5-4-3-2-1
Spiderman and Reach, each leg - Video
Walkouts - Video
*After each round, :30s Calorie Assault Bike

3 Rounds:
5 Scap Retractions - Video
10 AbMat Sit-Ups
5 Kip Swings
10 Hollow Rocks - Video
3-5 Strict Pull-Ups
10 GHD Sit-Ups

Not for Time:
3 Rope Climbs, practicing technique.
Between each set, 10 calorie Assault Bike (moderate pace)

Rope Climb Conditioning (Time)

5 Rounds:
15/12 Calorie Assault Bike
2 Rope Climbs (15′)

Grease Lightning (AMRAP - Rounds and Reps)

AMRAP 16:
1,000/850 Meter Row
15 Burpee Box Jump Overs (24"/20")
9 Bar Muscle-Ups

**EXTRA**

Metcon (AMRAP - Rounds)

3 Rounds, Not for Time:
7 Inchworms
35 AbMat Sit-Ups

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