MONDAY WORKOUT

BRING LONG SOCKS, OR PANTS TODAY!!!

Skill Work 20 Minutes:

Rope Climbs - We will go over a couple of different Rope Climb techniques. One will be wrapped completely around your leg, used as a more stable locked-in position on the rope. The second will have the rope simply woven through the feet, and will be used more as a speed ascent technique for climbing.

Turkish Get Ups - You will get some time to practice the steps involved in doing a Turkish Get Up with lighter loads. This way, you can focus on properly putting them together, and ultimately you will be able to stabilize, and stand up, with more weight.


Then...


AMRAP 8 Minutes:

Round 1:
1 Rope Climb
2 Turkish Get Ups w/KB (53/35)
Round 2:
2 Rope Climbs
4 Turkish Get Ups (53/35)
Round 3:
3 Rope Climbs
6 Turkish Get Ups (53/35)

...keep going in this fashion until your 8 Minutes are up.

*If you cannot do a 53#/35# Kettlebell for your Turkish Get Ups, perform them with a doable weight, but make sure it's challenging, as the volume is lower for this workout. If you cannot perform Rope Climbs, or enough of them to be comfortable doing multiple climbs for the workout, you will pull yourself to standing from a seated position 3x for each Rope Climb. For example: if you are on Round 3, you would perform 9 Seated2Standing pulls (for the 3 Rope Climbs x 3). We may use the straps on the Rings for your Seated2Standing Pulls to make it more challenging... the straps are harder to grip than the rope. :-)

THURSDAY WORKOUT

2 Rounds For Time:

100m Row
10 KB Snatch (5ea, alternating @ 53/35)
25 Weighted Burpees (45/25)
100m Row
10 Turkish Get-ups (5ea, alternating @ 53/35)
25 Chest2Bar Pull-ups
100m Row
10 KB Cleans (5ea, alternating @ 53/35)
25 Box Jump Overs (30"/24")
100m Row
10 Turkish Get-ups (5ea, alternating @ 53/35)
25 Toes2Bar


*Obviously, we will scale where appropriate. Being as we only have 5 Rowers, it will be first come, first served, for the Row, but it's only 100m at a time, so you won't have to wait long, if at all. For the Turkish Get-ups, you must come back to the ground for each rep to count. Scaling up to 70/53 may be an option for a few of you, but we will individualize for each athlete. Two Rounds and done guys, how bad could it be? :-)

WEDNESDAY WORKOUT

PART 1: 

Turkish Get Ups (Click Exercise For Demo Video)

* Take 5 Sets To Find The Highest Load Possible For 3 Reps Per Arm... Use DB's, Bars Whatever Loading Device You Want...
** 20 Minutes

PART 2: 
50 Supported DB Rows (20-25#/30-35#)
* Try To Do This In As Few Sets As Possible & In Under 10 Minutes Total
** CLICK HERE TO CHECK LAST TIME

PART 3: 
400m Sprint
* One Attempt... All Out Sprint... Try To Set A New Personal Best!
** CLICK HERE TO CHECK WHAT YOU DID LAST TIME

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