Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Inchworms
10 x Medicine Ball Cleans (40/20lbs)
15 x Wall Squats
III. Mobility
“Shaky Ladder”
8:00 Ascension Ladder with reps of 1-2-3-4-5…etc.
Thrusters (95/65)
Box Jumps (24/20)
Rest 2:00
Then…
4:00 Ascension Ladder (reps of 1-2-3-4-5…etc.)
Push-ups (CFGS)
Slamballs (40/20lbs)
Post scores to comments.
Skill Development
Rope Climb Technique (securing feet/legs)
Shaky Ladder
First 8 min. amrap 9 rounds
Second 4 min amrap 8 rounds + 9 pushups
Shaky Ladder
First 8 min. amrap 10 rounds
Second 4 min amrap 8 rounds + 4 pushups
Shaky ladder 7+13/6+7
Shaky Ladder: 75# Thrusters, 24″ box, 20# Slam Ball
7 +4 / 8 rounds