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

10.14.2023. Partner WOD

Primer
5:00 EMOM
2 power cleans build load from 55-60%




WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125  155/105  115/75
4 pistols or a progression for pistols
8 burpee box jumps  24/20"
100m run
 

10.10.2023

Primer- 2 sets
A. banded tricep push downs x 15 reps
B. Powell raises x 10-12 per arm https://youtu.be/O46C72Ecr3w


Strength
A. Push press
6 sets of 2 reps @75-78%
then 
super set 2- 3 rounds
B. barbell skull crushers x 10 reps RPE 6-7/10. https://youtu.be/sLVxhTDGIIg
C. DB bicep hammer curls x 8-10 per side  RPE 6-7/10


WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75  95/65  75/55
5 burpee box jump overs
Run 200m 
5 burpee box jump overs
8 snatch

10.03.2023 No 6:30pm class today

Strength
3 sets
perform 2 warm up sets of 8 reps rack pulls to determine your load
A. rack pulls x 10-15 reps @ RPE 7-8/10. https://youtu.be/6CJmYdgpHEg
B. DB bent over rows x 8 per side @21X1 RPE 8-9/10

WOD
"Flip Flop"
6 rounds for time
tire flips x 4
200m run
box jump overs x 12  24/20"

09.26.2023

Toes to bar skills- follow the steps below after watching the video


https://www.instagram.com/p/B2qU2QHgG3x/
 

• kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps

• kip shape drill with a band x 5-8 reps 

• kip swings x 5 reps- no assistance 

• knee raise drill from box x 10 reps

• toes to PVC pipe for targe
  

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep

WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats  150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run

09.25.2023

Strength
EMOM x 6
min 1- 5 sotts press
min 2- 5 drop snatch

Take 6:00 to build to squat or power snatch at 70-75%

WOD
"Second and Three"
Every 3:00 for 5 sets
Run 200m
handstand walk x 25 feet or scooter walk x 50 feet
snatch x 3 reps @ 70%  you can do power or squat

09.14.2023

https://www.instagram.com/p/CwGrDgEgVG0/
Strength
Back squat waves- EMOM
3 reps @ 60%
2 reps @ 65%
1  rep @ 70%
rest 
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
rest
3 reps @70%
2 reps @ 75%
1 rep  @ 80%
 
 
 
WOD
"Skipper"
every 4:00 for 20:00 
200m run
20 KB swings 53/35
200m run
*record your splits*