rope

Monday 6.29.2015

wodSTRENGTH15 min to find 1RM Push Press

CONDITIONING For time: 50 Pull-Ups *200m Run Each Break 3 min Rest 50 Ring Dips *200m Run Each Break

Finisher 3 x 10 Ring Layouts

COMPETITION 4 Rounds: 10 HSPU 3 Rope Climb

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

Tuesday 5.26.2015

wodSTRENGTH/SKILL15 min to find 2RM Full Clean

CONDITIONING Double “Grace” (light) 30 Clean and Jerks 95/65 *3 min Rest* 30 Clean and Jerks 95/65

Finisher 150 Russian Twist 

COMPETITION 5 min AMRAP: 3 Muscle Ups 1 Rope Climb 

Monday 5.11.2015

wodSTRENGTHA. 15 min to find 1RM Push Press B. 2 x ME @50% of above 

CONDITIONING Team WOD 18 min AMRAP: 150/100m Row ME Burpees *Team members work for 1 minute then switch. Score is burpees.

Finisher 3 x ME Strict Pull-Ups 

COMPETITION 10 min Handstand Walk practice 10 Rope Climbs for time

Sunday 4.19.2015

wodSKILL10 min skill work: Handstand Rope Climb

CONDITIONING For time: 500m Row *2 min Rest* 400m Run *2 min Rest* 1000m Row *2 min Rest* 800m Run

Tuesday 4.7.2015

wodSTRENGTH15 min to find Heavy 2-Rep Hang Power Snatch

CONDITIONING For Reps

5 Min AMRAP: 5 Power Snatch 95/65 10 Pull-Up *3 min rest* 5 min AMRAP: 10 Power Snatch 95/65 5 Pull-Up

Finisher 5 x 25 Band Pull Aparts

COMPETITION 6 min AMRAP: 10 OHS 95/65 2 Rope Climb

Tuesday 3.31.2015

wodSTRENGTH/SKILLFor Time:  500m Row

CONDITIONING Tabata Tuesday Box Jumps *1 min rest* HR Push Ups *1 min rest* Russian KB Swing *1 min rest*

Finisher 3 x ME Hanging Knee Raise

COMPETITION 10 min Rope Climb Practice 50 T2B

Tuesday 2.17.2015

wod MORNING CLASSES CANCELLED TUESDAY, FEBRUARY 17 DUE TO WEATHER FIRST CLASS AT 12:15PM & EVENING CLASSES NORMAL

STRENGTH 15 min to find 3 rep TNG Power Snatch

CONDITIONING 20 min EMOM: Even Min - Row 150m/100m Odd Min - 15 KB Swings

Finisher 2 x ME Plank Hold (no more than 3 min)

COMPETITION 5 x 1 min max Rope Climbs; rest as needed

Monday 1.26.2015

wodSTRENGTHA. 15 min to find 1 RM Floor Press B. 3 x ME Ring Push Ups (feet elevated)

 

CONDITIONING “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 3 x 1 min Flutter Kicks

 

COMPETITION 5 min AMRAP: 5 Pistols (per side) 1 Rope Climb

 

Friday 1.16.2015

wodSTRENGTHA. 1RM Strict Press B. 3 x 12 Bent Over Barbell Row

CONDITIONING 3 Rounds: 15 DB Burpee Thrusters 40/20 30 Double Unders

Finisher 40 T2B

COMPETITION 5 min AMRAP: 2 Muscle Up 1 Rope Climb

Wednesday 12.10.2014

wodSTRENGTHA. 15 min to find 1 RM Sumo Deadlift B. 3 x 10 Split Squat (per leg)

CONDITIONING 3 Rounds: 200m Row 30 Squats 40 Steps Lunges

Finisher Plank 4 x 30 sec on/30 sec off

COMPETITION 5 Rounds: 2 Rope Climbs 10 Burpees

Wednesday 12.3.2014

wodSTRENGTHA. 1 RM Behind the Neck Push Press B. 3 x 8 Bradford Press

 

CONDITIONING 12 min AMRAP: 5 Pull-Ups 10 Push Ups 200m Run

Finisher 3 x 10 V-Ups

 

COMPETITION 5 min AMRAP: 1 Rope Climb 2 Muscle Ups 10 Triple Unders

 

Friday 11.14.2014

wodSTRENGTHA. 15 min to find 3 RM Floor Press Mid-Grip B. 60% AMAP x 2

CONDITIONING For Time: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 100 Face Pulls

COMPETITION 5 Rounds: 5 CTB Pull Ups + 5 T2B (do not come off the bar) 6 Rope Climbs

Saturday 11.8.2014

wod CONDITIONING As a team: 4 Rope Climb buy in Then, 5 Rounds: 12 Wall Walks 24 DB Clean and Press  40/30 Then, 4 Rope Climb buy out Work Can be broken up any way

 

Monday 11.3.2014

wodSTRENGTHA. 15 min to find 1RM Deadlift B. 3 x 10 Weighted Step Ups (10 per side)

CONDITIONING 4 Rounds: 30 Air Squats 200m Run 30 Steps Walking Lunge 200m Run

COMPETITION 3 x 10 Pistols (5 per side) 8 Seated L-Sit Rope Climbs for time (only go up halfway)

Monday 10.20.2014

wodSTRENGTHA. 15 min to find 3RM Front Squat B. 50 Steps Walking Lunge

CONDITIONING 3 Rounds: 500m Row 12 Deadlift (bodyweight) 21 Box Jumps  24/20

Finisher 50 Barbell Glute Bridge

COMPETITION 3 Rounds: 10 Burpees 2 Rope Climbs

Wednesday 10.8.2014

wodSTRENGTHA. 1 RM Push Press B. 2 x ME Kipping Pull-ups

CONDITIONING 12 Min for Reps: 1 Min On/30 sec Off Ring Dips Row For Calories HR Pushups

Finisher 3 x 10 Reverse Ring Flye

COMPETITION 3 x 5 Rope Climb (work on really fast sets of 5)

Tuesday 9.30.2014

wodSTRENGTH15 min to work to Heavy Power Snatch + OHS  

CONDITIONING 5 Rounds For Time: 6 Hang Power Snatch 105/75 30 Double Unders

Finisher 4 x 15 Barbell Roll Outs 

COMPETITION 12 Rope Climbs Triple Under work

Friday 9.5.2014

wodSTRENGTHA. Front Squat 8 x 3 @ 70% B. 3 x 12 Sumo Stiff Leg Deads 

CONDITIONING For Reps: 4 min Russian KB Swing 3 min Goblet Squat 2 min Russian KB Swing 1 min Goblet Squat *no rest between movements

Finisher 50 Weighted Glute Bridges 50 V Ups

COMPETITION 3 Rounds: 10 Pistols (5 per side) 2 Rope Climbs