08.25.2023

Strength
Push Press
6 sets of 3 reps starting at 65% and building



Primer  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

WOD
"Highmark"
4-3-2-1
rope climbs
20 abmat sit ups
400m run

09.30.2022

Warm Up
3 sets
1:00 bike or row
30 seconds jump rope
1:00 90/90 hip rotations
5 each side Samson walking lunges
5 each side squat Y's





Primer 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


Snatch warm up- 3 reps each
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Take 5:00 to work up to or just over your 70% 1RM snatch


WOD
"Pick 6"
18:00 EMOM
min 1- rope climb x 1-2 reps
min 2- 12/10 cals bike
min 3- 3 power snatch @ 70%

02.23.2022

Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike
10 DB squats + 10 DB push press
20 superman extensions


Mobility
IYTs with light weights x 10 reps each letter
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps




Primer 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



WOD
"Slippery When Wet"
8 rounds for time
1 rope climb or 2 up/downs
200m row
3 clusters 135/95 115/75 95/65