Front Squat



Increase weight ea set

Compare to 18Oct2017

Retest week!  If you made every strength piece of this cycle, you should see an improvement from the first week.   Push yourself!!!


Every 3 Min for 15 Min, Complete


1 Rope Climb



Pull Ups

Box Jump Overs (24/20)


Any time left in 3 min is rest

Goal is to sprint each round so you get a little rest between sets


Scaling Options:

Rope Climb ->3 Rope Walks per climb

Pull Ups-> Body Row

Box ->20/16


Cool Down:

Kneeling lat stretch – 2 x 1 min per side


Couch stretch x 2 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s