Wednesday January 5th

20 A-frame Toe Touches

Alt. EMOM 6:00, each movement twice:
1- 10/8 Calorie Row
2- 10 Pause Ring Rows (Pause at top of row)
3- 15 Russian KB Swings

Rope Climb Skill
1×3 Seated Foot locks
1×3 Seated Foot Lock + Stand
1 “as many pulls as possible” Rope Climb
1 Rope Climb

AMRAP 24 Minutes,
alternating movements with a partner:
2 Rope Climbs (can be scaled to 1 if this takes longer than seconds to do 2)
8/6 Calorie bike. or 10/8 cal row or ski
10 KB Swings 70/53lbs

*pair up with someone who will use the same weights as you and take about the same time as the movements as you. If that’s not the case adjust movements cals so each partner is spending about the same time on the work portion while keeping the intensity high

Feel: Cardio

Pacing: Sustain

Target Score: 12+ Rounds

Firebreather Score: 18+ Rounds


  • Rope Climbs: Climb as high as possible, climb from lying supine, or 4 Strict Pull Ups per Climb. Should not exceed :30 at any point.
  • AAB: 100m Run, 10/7 Calorie C2 Bike, 10 Burpees. Avoid Rowing/Skiing
  • KB Swing: Always 1 Set. Scale weight before reps.

Coach Focus: Biggest goal today is that 1 partner is always in motion. The you-go, I-go format should keep the intensity high from the start