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A. Rope climb technique and strength:

  • 5 sets of 1-3 rope climbs (scale to rope pulls from the floor)
  • 3 sets of max effort strict toes-to-bar (or toes-to-rope)

B. From July 24 2018:

8 minute AMRAP of:

50 double-unders

8 overhead squats (135/95)

Scale the number of DUs if needed. This is a short workout, similar to that of Aug 11 (rowing and DUs), so the same advice applies. Don’t turn this into double-under practice. Scale the overhead squat weight to something challenging, but which allows you to do your sets without setting the weight down.

C. 3 sets of 15-30 GHD hip extensions.