Friday 8.13.21

Warm-up:

Coaches Choice

Prep:
Rope Climb Drills

Workout:

100-80-60-40-20
Double Unders
10-8-6-4-2
Bar Muscle-up
5-4-3-2-1
Rope Climb

Modification: Bar Muscle-up
Complex (1:1) of Pull-up + Box Dip
10 Pull-ups+ 10 Box Dips
8/8, 6/6…

Modification: Rope Climb
Complex (2:1) of Jumping Rope Climb + Strict Knees to Elbow
10 JRC + 10 SK2E
8/8, 6/6…

Modification: Double Unders
x1.5 Single Under (1:1 for scaled)
150-120-90-60-30

Scaled: Reps
Eliminate first rung (100-10-5)

Notes:
How to:
100 DUs / 10 BMU’s / 5 RC, 80/8/4, 60/6/3…

Class will divide into 1/3 and athletes will start on different stations
If two athletes need to (or wind-up) on the rope at same time, alternate turns