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Station Style - Rope Climbs and Dumbbell Turkish Get-ups

3 rounds, 2 mins per station, of: Rope Climb, 15 ft Dumbbell Turkish Get-up, 50/35 lbs Rest 2 mins Perform this by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Scaling: Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.

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1:

2 Hang Power Snatch + Hang Snatch : 1-1-1-1

2 Hang Power Snatch + Hang Snatch 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(2+1)x4

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2:

Low Hang Power Clean + Push Jerk + Behind-the-Neck Jerk : 1-1-1-1

Low Hang Power Clean + Push Jerk + Behind-the-Neck Jerk 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Power Clean (from below knee) + Push Jerk + Behind-the-Neck Jerk: (1+1+1)x4

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3:

Low Bar Back Squat : 5-3-1-5-3-1-10-8

Low Bar Back Squat 5-3-1-5-3-1-10-8 Use the heaviest weight you can for each set. Rest as needed between sets.

In between squat sets perform single leg dumbbell deadlifts (10 each leg) and seated single arm dumbbell press (10 each arm)

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4:

Lifting: Single Leg Dumbbell Deadlifts and Seated Single Arm Dumbbell Press

Single Leg Dumbbell Deadlift 10-10-10-10-10-10-10-10, using heaviest weight per set Seated Single Arm Dumbbell Press 10-10-10-10-10-10-10-10, using heaviest weight per set

Single Leg Dumbbell Deadlift- 10 each leg Seated Single Arm Dumbbell Press- 10 ear arm

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Nothing assigned for October 17, 2018

Station Style - Rope Climbs and Dumbbell Turkish Get-ups

3 rounds, 2 mins per station, of: Rope Climb, 15 ft Dumbbell Turkish Get-up, 50/35 lbs Rest 2 mins Perform this by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Scaling: Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.

View Results (2)

Beginner Option:

Station Style - Lying-to-Standing Rope Climbs and Dumbbell Turkish Get-ups

3 rounds, 2 mins per station, of: Lying-to-Standing Rope Climb Dumbbell Turkish Get-up, 15/10 lbs Rest 2 mins Perform this by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

View Results (1)
AMRAP 20 mins: Crab Walks, Box Jumps and Bear Crawls

Complete as many rounds as possible in 20 mins of: Crab Walk, 15 m 30 Box Jumps, 24/20 in Bear Crawl, 15 m

*Pick a pace and maintain. Scales: Box jumps = jump to anything

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12-9-6-3: Dumbbell Hang Clusters and Burpees

12-9-6-3 reps, for time of: Dumbbell Hang Cluster, pick load Burpee

View Results (3)

Nothing assigned for October 17, 2018


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