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Warm Up

Teams of 3: Run 400m (Together), 60 Hollow Rocks*, 60 Box Jump/Step Down**

*One athlete performs their 20 hollow rocks while the other two hold a wall sit.

**One athlete jumps while the other two dead hang from a pull up bar.

Rope climb skill work (with legs)

The rope climb skill work is done with the use of the legs and should focus on a quality foot-lock on the rope as well as a smooth and safe descent down. We recommend something like 3-5 foot locks while sitting on a box, plus 2-3 “as many pulls as possible” rope climbs (where you lock your feet in multiple times going up the rope rather than as fast as possible). Then discuss legless technique.

Mobility Recommendation: Calf/Achilles smash, 1:30 per leg


In Teams of 3*, 4 RFT: 45 Burpee Box Jumps (24/20), 6 Legless Rope Climbs

*1 Athlete working at a time.

The intent for this piece is to practice speed and efficiency on the burpee box jumps (AKA no extra steps in the movement) and to practice the skill of climbing a rope legless. Rope climbs should be split evenly. For the legless rope climbs you have a couple options: climb as high as possible legless, one climb is legless and the other climb is with legs, or regular rope climbs. If you’re not doing traditional rope climbs, perform an arm-only rope climb from the supine position. We recommend performing the BBJO in fast sets of 5 or so reps and the rope climb as singles. Overall time domain is around 28 minute or so.

Retest those pistols and see if your hard work paid off!



Warm Up

October challenge starts today! Join a class to find out what we’re working on this month.

Move Steadily Through: 4-way Banded Glute Activation Steps (20 per
direction + 5 Air Squats after each direction), 20 S-Arm DB Thrusters (10/
side), :45 Static Hanging Knee Raise Hold

Maintain a good athletic stance in the activation steps, and make sure your steps are small and controlled. You should always have tension on the band.

Mobility Recommendation: Banded Pigeon Pose, 1:30 per leg


Back Squat: 10-10-10

We are looking for all three sets of 10 to be challenging. Warm up with sets of 3-5 reps, look to start somewhere in the neighborhood of 70-75% of your 1RM. You should be resting 2-3 minutes between sets.


9-15-21: Dumbbell Thruster (50/35), 50 Double Unders after each set of Thrusters

The time domain for this couplet is sub 8 minutes. We are looking for those DB thrusters to be no more than 2 sets in any round (although that last round will be tough) and for the double unders to take less than 1 minute per set. Keep the intensity high. After this piece, make sure you walk or bike slowly for 5-10 minutes either within class time or after, as there is quite a bit of squatting today.