Climbing With Your Buddy

With A Partner
4 Rounds, 4:00 AMRAP Of:
3 Front Squats (135/95)
6 Push-Ups
9 Pull-ups
*Accumulate 15 rope climbs throughout workout – for every climb not completed, take 10 reps off your score
*1 Partner working at a time, break up reps however you’d like.
*Rest 2:00 between rounds, pick up where you left off

Level 2: 95/65, toes as needed, banded pull-ups, lay>sit>lay rope climbs

Level 1: 45/35, box/bar push-ups, jumping pull-ups, lay>sit>lay rope climbs

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

A Little Dessert

4 Rounds For Quality:
200′ Upside Down Kettlebell Walk (switch after 100, elbow at 90 degrees)
10 Touch Down Squats (each leg)
1 Minute Plank (accumulate in 2-3 sets, if needed)

Touch Down Squats

https://www.youtube.com/watch?v=Nj6c9ELsquY
If you have knee pain, the touchdown squat is one of THE BEST exercises to help fix the problem. I use it with all of my patients who have pain, no matter the exact anatomical reason for developing the pain (patellofemoral pain syndrome, IT Band syndrome, patellar or quad tendonitis, etc). Today you’ll learn the exact steps to take to perform this movement.

Get my book on fixing injury here:
https://www.amazon.com/Rebuilding-Milo-Foundation-Enhancing-Performance/dp/1628604220

Get my book ‘The Squat Bible’ here:
https://www.amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421/

Get my 13-Week Squat Program? https://marketplace.trainheroic.com/workout-plan/program/thomas-program-1641592726

Get olympic weightlifting programming (part 1):
https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1626381817?attrib=547878-aff-squatu

Get olympic weightlifting programming (part 2): https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1627319357?attrib=547878-aff-squatu

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_______________________________
Music credits
Opening & closing track by JookTheFirst: https://soundcloud.com/jookthefirst

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Fight Going Up On A Wednesday

– Rx –
4 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: Burpees
Minute 3: Sit-ups
Minute 4: Double Unders
Minute 5&6: Rest

– Level 2 –
*Same as RX – Push to get as many double unders as possible. If unable to get any, switch to singles

– Level 1 –
4 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: Box Burpees
Minute 3: Sit-ups/Box Mountain Climbers
Minute 4: Single Unders/Plate Speed Steps
Minute 5&6: Rest

Shorter, Yet Longer Intervals

– Rx –
15 Rounds, Every 2:00:
10 Alt. DB Snatch (50/35)
10 Air Squats
10 Wall Ball Mason Twists (20/14)

– Level 2 –
15 Rounds, Every 2:00:
10 Alt. DB Snatch (30/20)
10 Air Squats
10 Wall Ball Mason Twists (14/10)

– Level 1 –
15 Rounds, Every 2:00:
10 Alt. DB Snatch (25/15)
10 Air Squats
10 Wall Ball Mason Twists (10/6)

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