12min
Skill emom
1)5 strict t2b
2)5 deficit Hspu
3)6-10 Pistols
3 Rounds
Round 1
30/22 cal bike
25 ring dips
20 DeadLifts 225/135
Rest 1min
Round 2
25/18 cal bike
20 ring dips
15 DeadLifts 255/155
Rest 1 min
20/14 cal bike
15 ring dips
10 DeadLifts 275/165
@40%
@50%
1+1 @60-70%
@70%
*Pause at knee
@65%
Accessories x3
DB Shoulder Box x12
Banded Face Pulls x25
Warm-up:
10min AMRAP
Light KB…
10 Press to OH walk across gym
*repeat with other arm
10 Single leg DL(each leg)
10 Plank KB pull thrus
Squat Jumps
5 Rds
22 Heavy KB Suitcase DL(11 per side)
14 Single Arm DB Thrusters(7 per arm)
Every 2min Sled Push(down & back)
10min
6 DeadLifts 225/155
30 Dubz
12 bar hopping Burpees
5 Rounds
1min each
•Box jumps
•P. Cleans 135/95
•Sit Ups
•cal Row
•Rest
Warm-Up:
3x30s Each
Jump Rope
Reverse lunge to front kick
Mtn Climbers
Plank
WOD
3 Rds
Run 300m
12 jumping lunges
200m Run
10 Jumping Lunges
100m Run
8 Jumping Lunges
50m Sprint
–Rest 2min before starting next round–
Finisher: 400m Partner Carry or 800m HEAVY object (for those who refuse to carry someone or be carried)
The Aeroropes Method
Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.
Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo
5 Rounds for Time
400 meter Run
20 Wall Balls (20/14 lb)
14 Kettlebell Swings (53/35 lb)
38 reps of “X”
Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees
The Aeroropes Method
Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.
Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo
20min amrap
Teams of 2
50 DB Snatches 50/35
40 T2B
30 cal bike
200m run together
10 Deadlifts 255/155
The Aeroropes Method
Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.
Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo
1000m Row
100 lunges
800m Run
80 plate 2 Overhead
600m Row
60 Box dips
400m Run
40 goblet squats
200m Row
20 Burpees
The Aeroropes Method
Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.
Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo
10min AMRAP
20 DB Thrusters 35/20
15 Pull ups
100m run
–4min Rest–
8min AMRAP
80 Burpees
100 DU(no less than 30 UB at a time)
–3min rest–
6min AMRAP
3,6,9,12..
BJ
1,2,3,4….
HSPU
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