August 13, 2019 Josh Rogers

double tap

Rope climbs made easy.





S&P Cycle: SQUAT – pull – press – pull – off

A. OHS: 3(75%)-3(80%)-3(85%)-3(90%); rest as needed

B. 5 rounds, each against a 90 sec clock:

5 back squats (70-75%, from a rack)
10 heavy Russian KBS
10 HR pushups
AMRAP double-unders with time remaining

*rest 2 min bt rounds, score by DUs completed each round




A. Every 2 min x 4 sets (8 min)
100m run
*finish each run with as much of a plank or sit ups as possible
odd mins= plank
even mins= sit ups

B. AMRAP in 12 min
Block run buy in
AMRAP with time left:
KBS: 3, 6, 9, 12…
Burpees: 3, 6, 9, 12…

C. AMRAP in 20 min
1 mile bike
Max reps push ups (1 attempt per round)
10 body rows
20 lunges- 10 per leg
30 jump rope




Quote of the Day

“The question isn’t who is going to let me; it’s who is going to stop me.” – Ayn Rand

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