What’s up guys! Here’s the workout for Friday July 18:
Tier 1
3 X 5 Overhead Squat
10 Minutes, Scaled Rope Climb Practice…
*Score is total reps, keep a running count
Tabata – Jump Rope Singles
Tabata – KB High Pulls (pick weight)
Tabata – Box Jumps
Tier 2
3 x 5 Overhead Squat
10 Minutes, Rope Climb Practice
*Score is total reps, keep a running count
Tabata – Lateral Jumps (parallettes)
Tabata – Russian KB Swings (pick a challenge weight)
Tabata – Box Jump Overs
Tier 3
3 x 5 Overhead Squats
10 Minutes, Legless Rope Climb Practice
*Score is total reps, keep a running count
Tabata – Double Unders
Tabata – American KB Swings (53/35)
Tabata – Burpees
6:15 Competition Class, here’s your workout:
A) 7 Minutes to find a 3RM Overhead Squat
B) AMRAP – 9 Minutes
8 HSPU’s
12 American KB Swings (53/35)
16 Pistols (assisted pistols are ok)
C) AMRAP – 7 Minutes
40 Double Unders
20 Dumbbell Snatch (heavy)
D) AMRAP – 5 Minutes
Max Reps Clean & Jerks 165/105