rope climb's tag archives

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)

03.18.14

Warm-up 1) Practice handstands and handstand walking 2) Max distance handstand walk Conditioning 3) 10 Second prowler push EMOM till 100 meters is completed (Heavy) Pair up in groups of 2-3 people if needed and take turns pushing sled and multiply distance by the number of people per sled. rest as needed WOD 2) For time: 800 meter run 50 Box jumps (24/20) 25 T2B 30 DB Push press (45/30) 3 Rope climbs 30 Burpees 25 GHD Sit-ups 50 Dubs 8 Muscle-ups Gymnastics ...

03.11.14

Warm-up 1) 100 Jumping jack variations (break up as needed), 2) 3 rds, 10 Pistols/ 10 DB snatch/ 20 Shoulder taps AM) Barbell 3) Power Snatch to max, when you can no longer power snatch switch to Squat snatch to max 4) 5x2 Squat clean (note attempts) 5) 1 Minute AMRAP Squat clean thruster (165/110), rest 1 minute x 3 sets Conditioning 6) For time 30 Bar touch burpee (6" above reach) 1 Rope climb (15') 25 Bar touch burpee 2 Rope climb 20 Bar touch burpee 3 Rope climb 15 Bar to...

03.02.14

1) 3x400 run 2) Mobility 3) 3-5 rds NFT, 3 TNG Power snatches climbing/ 15 Double-unders -Use this to prime your muscles and to establish transition timing.  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 3 Front squat + 1 Jerk, 5 sets climbing Gymnastics 6) Practice C2B or T2B Team WOD 7) For time:  100 Front squats (135/95) 100 Bar touch burpees 1 team member must complete 1 rope climb at the top of each minute.

01.22.14

Warm-up 1) 1 round every 3 minutes, 10 Triple-unders (30 Dubs)/ 15 Hip extension/ 15 GHD sit-up 2) 2 Power clean + 2 front squat + 1 Jerk in 10 min (not maximal, use as warm-up) Barbell WOD 1) Find 5 rep max TNG Power clean in 6 minutes. Bar may not rest on floor. Rest 2 minutes Find Max Clean + 2 Front squat in 6 minutes. Clean is to be done anyway but 2 front squats must be performed immediately after. Rest till 20 minutes  WOD 2) 5 rounds for time: 12 STO(115/75) 9 T2B 6...

12.20.13

Warm-up 1) Mobility for lifts 2) 2rds, 200 run/ 10 Goblet/ 10 KBS/ 10 KB snatch Barbell 3) Snatch to max 4) CNJ to max 5) Front squat 3-3-3-3-3(add five lbs to each lift from last time) WOD 6) For reps  6 Minutes-Parallette HSPU 5 minutes-Muscle-ups 4 minutes-Cal Row 3 Minutes-Rower burpees 2 Minutes-18' Rope climbs 1 Minute- DB Thrusters(50/35) Rest 1 minute after each exercise

08.27.13

Warm-up Movement prep for shoulders and hips. Then perform the following. 1) 3 Skin the cat + 3 Hip to ring swings x 3 2) Turkish get-up to max(5-7 minutes) 3) 21 KBS(53/35)/ 21 T2B, rest till 3 minutes, 15/15, rest till 5 minutes, 9/9 4) Hang power snatch(at mid thigh) to max (1 miss) Move quickly and emphasize technique over load. Adhere to the 1 miss rule. Dont linger on this for too long. 5) Hang power snatch 70-80%3x6sets, rest 1 min(Use max for day) The range is a guide to use ...

08.07.13

Warm-up 4 rds, not for time 1a) 3-5 Strict pull-ups/ 5-7 strict Ring dips / 7-10 Hollow rocks 1b) 2 Minute AMRAP Muscle-ups 2) DE Incline bench 60%x3x9sets EMOM  3) Snatch Balance 4x3 reps, (All sets should be same weight but add from last week) 4) WOD 6x3 minute AMRAP, rest 90 seconds after each  30 Double-under 3 Stone squat squat cleans (90/70) 1 Rope climb (15') 5) Bent over low row 3x8 6) Tabata ABmat Sit-ups

Monday the 5th of August, 2013

Five rounds, on a six minute clock: 50 Double Unders Run 400 meters 2 Rope Climbs, 15' SCORES Skill of the week: Muscle Ups Challenge of the week: Max effort unbroken Muscle Ups