LADDER CLIMB

emom

rope climb x 2

ring-dips x 3-6-9-12...

increase ring-dips until failing to complete the necessary reps in 1 minute, then reset.

repeat for 3 iterations

 

DEPRECIATION METHOD

750m row

70ft walking lunges

70ft suicide

500m row

70ft walking lunges

70ft suicide

250m row

70ft walking lunges

70ft suicide

STOCKPILE

ball slam / push-up

push-ups x 100

broken set perform: ball slam x 10

kbs / kte

kte x 75

broken set perform: kbs x 15

double unders / jump squats

jump squat x 100

broken set perform: double unders x 20

all sets are done in succesion or penalty is performed

EQUALIZER

30 minute running clock

max rounds in 2:30:

pull-ups x 3

push-up x 6

jump squats x 9

in 2:30 run 400m

6 iterations

any remaining time following run is rest; if run takes longer than provided time, proceed immediately into body weight components for the remainder of that interval.

DEAD WRINGER

d-lift x 5

ring dips x 7

max rounds in 3 mins.

- rest 2 mins. -

d-lift x 5

ring dips x 7

max rounds in 4 mins.

- rest 2 mins. -

d-lift x 5

ring dips x 7

max rounds in 5 mins.

deadlift weight decreases each segment