"Xs and Os"
Context: Practice – Communication is key with team workouts
Strength: 5-5-5-5-5 Bench press or floor press (5 sets of 5 rep, adding weight each set if possible)
Super Set: 7-7-7-7-7 db split squat (5 sets of 7 reps on each side)
Metabolic Conditioning: “Xs and Os”
AMRAP in 20 minutes, with a partner, alternate EACH ROUND with your partner except for the rope climb (see below)
1 rope climb (Health: 3 rope lay downs) – 1 rep per partner
15 box jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)
15 Russian Kb Swings (Health: 35lb/Athletic*: 53lb/Performance: 70lb)
40 double unders (Health: 100 singles)
Alternating Rounds: One partner completes a round while the other rests. The exception is the Rope climb. The rope climb can be completed at any time while the partner finishes their round.
INDY VERSION: 1 rope climb, 15 box jumps, 15 kb swings, 40 DU, 1 min rest, 25 min AMRAP
Scaling Guide: 9 – 14 rounds (combined for both partners). Scale Up: 20 box jumps, 20 kb swings, and 50 DUsC
Coaching Tips: Go for big unbroken sets because your partner will be waiting for you. Try to move around a bit during the rests to help you recover. You do not have to get the rope climb right away, so take a few moments to recover before getting the rope climb done.