5 Rounds

Tuesday, November 7, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3
*Work on Double Unders after each set

Workout: 5 Rounds for time of:
1 Rope Climb
15/12 Calories Airdyne
1 Rope Climb
40 Unbroken Double Unders

Accessory: Dumbbell Rows
4×10 Reps – Climbing
Mobility
2:00 of Seated Saddle
2:00 of Lizard (RT/LT)

Tuesday, July 18, 2017

Strength: Tempo 41X1 (4 secs down, 1 sec hold, explode up, 1 sec @ the top)
Back Squat – 2 sets of 6
Front Squat – 1 set of 6

Workout: 5 Rounds accumulating as many Reps as Possible of:
1 min Calories Row
1 min Dumbbell Snatch, Alt (50,35)
1 min Double Unders
1 min Rest