10.16.2023

Rope Climb Skills
 
  https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull
 
 
Primer to squats
1. Cossacks x 30 seconds
2. 90/90 hip switches x 30 seconds
3. Frog rocks x 30 seconds
4. Deep squat weight transfer x 30 seconds  -sit in your squat and move over the foot/ankle, shifting body weight
 
 
WOD
"Footwork"
for time
21-18-15-12
front squats 115/85  95/65  75/55
1-2-3-4
 rope climbs
400m run after each round

07.25.2023

Strength
A. 3 sets of 3 clean pulls + 3 power cleans @55-60%
B. 3 sets of 2 clean pulls + 2 power cleans @65-70%
C. 3 sets of 1 clean pull + 1 power clean @75+%
 
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans  155/105  135/95  115/75  95/65
2 rope climbs
5 shoulder to overhead  155/105  135/95  115/75    95/65
Rest 2:00

07.08.2023 Partner WOD

 Barbell Warm Up
3 reps of each
1. jump and shrug
2. jump, shrug and high pull
3. muscle clean from the pockets
4. tall cleans
5. power clean from below the knee

 
WOD
"Climb Aboard"
with a partner
100 DB box step overs  50/35  35/20
every 3:00 starting at 0:00 complete:
1 rope climb each person
3 heavy cleans (power or squat) each person
185/125  155/105  135/95  115/75

05.13.2023 Team of 3

Primer
2 sets
a. DB Cuban Press x 5/side
b. banded face pulls x 20
c. Y-T-W x 6 reps prone- no weight
 
then accumulate 20 reps empty bar snatch drop  https://youtu.be/DCJLYWGEdzo
 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets
 
AMRAP 25:00
"Shirts and Skins"
Team of 3- Waterfall style
15/12 cals row
5 squat snatch 135/95  115/75  95/65
1 rope climb or 2 up/downs

04.26.2023

Strength
Wendler week 3 cycle 2
Back Squat
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
 
 
WOD
"The Simple Things"
7 rounds for time
Run 200m 
7 deadlifts  245/185
1 rope climb
Rest 1:00

03.13.2023

Strength Cycle week 1
strict press
5 reps @ 65% 
5 reps @75%
5+ reps @ 85%

handstand skills
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos
1-3 Rounds:
10-20 Handstand Shoulder Shrugs
10-20 Handstand Shoulder Taps
10-30 sec Single Arm Handstand Hold

Tips:
▪️Keep the supporting elbow locked out, head neutral and shoulders pushed up into the ears on taps and holds.

▪️Squeeze glutes and maintain a tight hollow position with feet together and tops of feet resting on the wall.

⭐️Scale #1: Perform circuit in a plank position

⭐️Scale #2: Place feet up on a box with hips stacked over the shoulders

⭐️Scale #3: Wall walk feet up the wall until you are in a diagonal position. As you get stronger and more comfortable, move the hands closer to the wall until you are vertical.

WOD
"Butterfly"
5 rounds for time
1 rope climb
5 power cleans 155/105  135/95  115/75
30 DUs or 30 speed steps counting right foot only

12.24.2022 Team of 3

Warm Up
2 sets
200m row/ski/bike
5/side plate drop back lunges
10 x goblet squats- slow to fast tempo
5/side half kneeling KB strict press
50' perfect stretch walk- lunge + forearm to the floor + thoracic rotation + straight leg stretch



Mobility
3 x eccentric pull ups with a 5-6 sec descend
box stretch with PVC x 45 seconds https://vimeo.com/196491452
5/side x squat Y's with 2.5 -5# plates in each hand



Clean warm up with empty barbell
 Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2"
5. push jerk



WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105    135/95    115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person 
60 Clean & Jerk  155/105 135/95  115/75