rope climb's tag archives

Wednesday the 6th of August, 2014

"Mac" Run 1000 Meters 50 Thrusters 45/33 10 Rope Climbs, 15' Supplement: Floor Core

07.02.14

Warm-up 1) On a 3 minute clock, row 250, 500, 750 resting the balance of 3 minutes for each row 2) Mobility as needed Gymnastics 3) Pull B Conditioning 4) "#STFO" 6 rounds for time: 6 Power clean (155/105) 6 Bar facing burpees 100 Meter run 1 Rope climb-18' Announcement We will be testing the back squat max on Friday and Saturday of this week. Check Thursdays post on competition blog to see what time the gym will be open on Friday, July 4th.  Reminder  We will be ...

06.18.14

Warm-up 1) 500 meter jog/ Double-under Flight simulator up to 30 and back down 2) Mobility as needed Gymnastics 3) Max rep Muscle-up 4) Pull A Barbell 5) Week 4 day 2, [5 x 7@ 75% + 20 pound increase from Week 3] Conditioning 6) For time: "Magic Mike" 3 rounds 20 yard Handstand walk 400 meter run 50 Anchored sit-ups 5 Rope climbs Announcement We will be organizing a group to do the Battle Frog 5K obstacle course race on November 15. If you are interested please click o...

06.14.14

Warm-up 1) 800 meter Indian run 2) Mobility as needed Gymnastics 3) Push B 4) Max rep HSPU Barbell 5) Back Squat, Week 3/ Day 4, [10 x 3@ 85%] Conditioning 6) Team WOD (3/team) 5 minute AMRAP- Clean and jerk (115/85), Reps only count while one team member is holding L-sit  1 minute rest 5 minute AMRAP- Burpee, Reps only count while one team member is holding Chin-up 1 minute rest 5 minute AMRAP- Rope climb (15'), Reps only count while one team member is holding wall facing h...

06.11.14

1) Warm-up Run 500 meters/ 30 Jack variations/ 30 Barbell good morning + squat + good morning complex(45/35) 2) Mobility as needed Gymnastics 3) Push A 4) Max rep T2B  Barbell 5) Back Squat, Week 3/ Day 2, [5 x 7@ 75%] 6) 5 efforts,  5 Strict Press + 1 Split jerk  Conditioning 7) For time: "33.33" 21-15-9 Power clean (165/110) 200 meter run Breaks are only permitted after 7/14 reps for 21's, 5/10 reps for 15's, 3/6 reps for 9's  

05.11.14

Warm-up 1) ) 30 Jack variations/ 10 walk-out + Push-up/ 20 GHD-sit-up/ 20 Hip extension Barbell 2) *Deadlift 5-5-5-5-5+ (65-65-65-75-85%) add 10lbs to TM *Superset 3-5 Muscle-ups after each set 3) Weighted GHD sit-ups 3x8 Conditioning 4) For time: 10-1 Box jump (30/24) 1 Rope climb (18') after each set

04.30.14

Warm-up 1) 3rds NFT, 200 run/ 15 Push-up/ 10 Pull-up/ 5 Wall walk Barbell 2) Strict press 5-5-5-3-3-3-1-1-1 Skill work 3a) 1 Strict legless rope climb/ 100 meter run every 3 minutes x 5 3b) Practice kipping legless rope climb 3c) Strict HSPU, 1 min AMRAP/ 1 min rest x 3 rds WOD 4) For time: 2rds 1K row 30 Plate Burpees (45/25)  25 GHD or BFSU Sit-up

04.26.14

Warm-up A) Team 1000 mtr row/ 40 synchronized front rack lunge(95/65)/ 30 synchronized Bar touch burpees B) Practice HS walking Barbell 1) Overhead squat 3x3 2) Snatch to max for day (mfd) 3) Back squat 3-3-3-3-3+ (70-70-70-80-90%) Conditioning 4) 2013 Regional Team event 7 20 minute cap 3rds,  2 Rope climb (15') 2 Squat clean (225/135) 3 rds, 2 Rope climb (15') 3 Squat clean  3 rds, 2 Rope climb (15') 4 Squat clean Gymnastics 5) Muscle-up knock out

04.01.14

This week we need to establish maxes to use for the 5-3-1 program starting next week. If your maxes for either of those lifts are current then you can skip that particular lift  or both.  Warm-up 1) 3rds, 250 row/ 10 Hip extension/ 10 GHD sit-up/ 30 Dubs Barbell 1) Deadlift to max 2) Push-press to max Conditioning 3) For time:  5 rds 500 meter run 10 Strict HSPU 3 Rope climbs (15') Gymnastics 4) Practice Kipping HSPU

03.25.14

1) 3 rounds NFT, 200 meter run/ 4 BMU/ 8 Pistols per leg/ 30 Dubs 2) Mobility and movement prep for lifts AM) 3) 1 Power snatch + 1 Hang snatch 65-75% EMOMx10 4) 1 Clean from hang to below knee + jerk 65-75% EMOMx10 5) 8 Minute AMRAP 9 DB Thruster (35/25) 1 Rope climb to 15' rest as needed 6) 50 Burpee box jumps for time (24/20) PM) 1) 5 rds each Even: 7-10 Strict HSPU Odd: 15-20 KBS (53/35)