150828 Friday – “Drunken Sailor Down Below”

The Xendurance rep will be here to talk nutrition, sample products, and talk about why they are one of the cleanest products on the market!

Spencer will be here on Friday, August 28th from 10am – close.  We hope you stop in and talk to him before or after your workout.  There are many different products that we carry and why not learn all their amazing uses and functions from the best!

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Mobility: Shoulder Mobility


Skill Practice Warm Up:Each minute on the minute for 5 minutes perform 5 jerks (push or split).


Strength: None.


Metabolic Conditioning:  “Drunken Sailor Down Below”

In 5 minutes –

Rope Climbs (Performance: 3 reps, Athletic*: 2 reps, Health: 6 Rope Lay Downs)

then max rounds:

16 Dumbbell Snatches – one hand, alternate R/L as desired- (Performance: 45lb, Athletic*: 30lb, Health: 20lb)

10 burpees

2 minutes rest after the 5 minutes.

In 5 minutes (again) –

Rope Climbs (Performance: 3 reps, Athletic*: 2 reps, Health: 6 Rope Lay Downs)

then max rounds:

16 Dumbbell Snatches – one hand, alternate R/L as desired- (Performance: 45lb, Athletic*: 30lb, Health: 20lb)

10 burpees

Scaling Guide:  4 – 7 rounds

Log your results online by clicking here.

Compare to: 2015 – 04 – 23

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Do this one in ‘waves’ if you don’t have enough ropes for everyone.  Some athletes may want to share a rope since they will need to rest between reps anyway.  Try to use your feet as much as possible on the rope climbs.  If your grip gets fatigued during the first round, the second round will be even harder with all of those dumbbell snatches.  Switch hands as needed during db snatches.


Optional ‘Cash Out’: None.

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