WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Ring Rows
5 Hang Power Cleans
5 Cat/Cows
10 Banded Good Morning
WORKOUT PREP -
3 sets:
50m Run (build in pace)
3 Hang Power Cleans (build
in weight)
GYMNASTICS: ROPE CLIMBS
We have Rope Climbs coming
up in our 12-Days workout.
Today we are preparing
by practicing form and
efficiency.
Liberty: Zombie Rope Climbs
Freedom/Independence:
practice different foot holds
and work on improving your
descent technique
Compete: practice Legless
and/or L-sit
Today isn’t about volume.
Take your time and work on
technique.
(Coaching videos are in the
coach notes)
WORKOUT - Sadness
Freedom (RX’d)
5 sets (Every 5:00)
200m Run
20 Hang Power Cleans
(115/80)
200m Run
(KG conv: 52.5/35 HPC)
COOL DOWN/MOBILITY -
Cool Down
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Seated Biceps
Stretch
1 Minute Foot Smash
2x 15 Side Lying Rotations
(each side)