December 28, 2021

Tuesday, December 28th 2021

Warm-up
A.General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*

B. Mobility
Rotating Iron Cross
10 reps + 2 Sec pause

C. Rope climb drills
In 10mins work through:

Beginner & Intermediate
Box rope climbs
*Seated on a box
Foot lock hold
Foot lock then stand
*Move to advanced

Beginner, use spanish wrap
Intermediate, use J-hook

Advanced
3 reps at each piece
Jump to hold
Jump to hold + foot lock
Jump to hold + foot lock + stand
Jump to 2 pulls or a full rope climb

Gymnastics
Metcon (AMRAP – Reps)
EMOM 10 minutes
1-2 rope climbs

Score: Total reps

Scaling options
Beginner
– 6 Rope Rows (switch hand on top after 3)
– Jumping rope pull up

Intermediate
1 Rope climb OR 10′ rope climb

COMP
For time
Accumulate 30 rope climbs (TC 10)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8minutes
2,4,6,8…
Deficit Kipping HSPU 4/2”
25′-50′-75’…
KB Farmers Carry 2×32/24Kg

Score: Rounds + reps

Scaling options
Beginner
Amrap 8
2,4,6,8…
DB Z Press@ Moderate
25′-50′-75’…
KB Farmers Carry @2xModerate from above

Intermediate
Amrap 8
2,4,6,8…
Hspu
25′-50′-75’…
KB Farmers Carry @2×24/16Kg

COMP
Amrap 8
2,4,6,8…
Deficit Kipping HSPU @4/2”
DB Step overs @2×50/35 + 24/20"

Extra Accessory
Metcon
3 sets
12 Banded knee external rotation
Rest 30 sec
12/12 Single leg Hip Thrust
Rest 30 sec

Goal: Glute strength