03/23/2023 Thursday’s Workout

WARMUP

2 ROUNDS
50’ Side Shuffles
6/6 Single Arm Sumo Stance KB Deadlift
6/6 Single Arm Ring Row
6 Mixed Grip Scap Pull-Ups*

*Instead of a traditional PU grip, jump up with a hand over hand grip. Envision the pinkie of one hand stacked next to the index finger of the other.

Into…

1-2 ROUNDS (TIME PERMITTING)
100’ Shuttle Runs
5/5 Single Arm Sumo Stance Russian KB Swing
3/3 Single Arm KB Clean
5/5 Single Ring Vertical Grip Ring Rows

SKILL

ON A 10:00 RUNNING CLOCK…
Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

WORKOUT
“RAPUNZEL”

2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)