Practice 10 Minutes:
Rope Climbs - Work on your footwork when climbing, using your legs to help move you up the rope after locking in your feet. If you are really proficient at Rope Climbs, practice getting more efficient at Legless Rope Climbs (work on using a kip).


Strength Endurance 15 Minutes:
Back Squat Max Reps in 2 Minutes @70%
*Warm up to 70% of your 1RM Back Squat (the number you just established a couple of weeks ago). The goal is to get 15+ reps in 2 Minutes. You may use a rack, and may rack the barbell at any time, but your time doesn't stop when you do, so use then entire 2mins, and get those reps in.


As Many Rounds As Possible in 5 Minutes:
5 Burpees
10 Banded Good Mornings (Medium Green Band/Light Red,Purple Band)

*For the Good Mornings, you will stand on the band with both feet, bend down and pull the band over your head... this will count as your first rep IF you are in the proper position when you pull the band over your head, and actually perform a Good Morning on the way up.


Jordan said...

22reps @ 235#
8rds + 3 burpees

Anonymous said...

16 reps @170#
6rds + 1 burpees
1 "L" sit rope climb

Lisa Dempsey said...

15 @ 115#
6 rds even
2 legless rope climbs

Vice said...

20@115 holy cow lisa you rocked it!
6 rds complete for 5 minutes of 5 burpees and 10 banded good mornings
J climb complete, never tried
attemped kipping climb

John Dunn said...

18 @ 245#
7 rounds + 3 burpees

Susannah Dunn said...


Another fail on rope climbs. I just do not have the grip strength...at all. Hate it....so frustrating.

6 Rds + 5 burpees done in 7th

Emilie Goldsberry said...

Rope climb in 3 adjustments
Grip not quite strong enough for legless
15 @ 145#
5 rds plus 5 burpees

Rachel said...

19 @ 140#
6 rounds + 2 burpees

Leah said...

8 rounds

Brianne Kemp said...

12 @ 150#
5 rounds + 2 GMs

Colin McDermott said...

15 reps at 300#
5 + 5 GMs

Darren said...

12 reps of 205#
Shoulder issue so I did 10 squat jumps and 10 gm's...5 rounds + 5 gm's