08/04 – Philly Cheesesteak
April 8, 202410/04 – Italian Sub
April 10, 2024WARM-UP
3:00 Machine
-into- 3 sets:
• 5 Scap Pull Ups
• 5 Hanging Knee Raises
• 3 Zombie Climbs (or 10 Ring Rows)
• 5 Shuttles
GYMNASTICS SKILL REVIEW
Take 15 min to practice Rope Climbs
• Beginners can hang from the pull-up bar with a rope attached and practice the foot wrap. Or sit on a box in front of the rope and practice the foot wrap.
• Advanced can practice legless rope climbs or L-sit rope climbs.
• Intermediate can practice efficiently descending the rope.
WORKOUT PREP
Rope Climb Practice
CUBAN SANDWICH
FIRE
AMRAP 15:00:
• 1-2-3 Rope Climbs (Or 5-10-15 Elevated Ring Rows)
• 3-6-9 Shuttles (7.5+7.5m)
• *Restart after 3 climbs, 9 Shuttles
WATER
• 1-1-2 Rope Climbs (Or 5-5-10 Elevated Ring Rows)
EARTH
• 1-2-3 Zombie R
