Results For Category: "Skill"
WOD: Monday, May 16, 2022: Rope Climbs
Skill Practice:
Rope Climbing
Workout:
18 AMRAP:
60 Double Unders
40 Sit Ups /20 GHD
20 Ground to Overhead
5 Rope Climbs
WOD: Thursday, 5/12/2022: Skill Work: Toes to Bar & Rope Climbs
Workout:
12:00 on the clock:
Run 800 M
40 Hand Release Push Up
6 Rope Climbs
Max Toes to Bar with remaining time.
Rest 2:00
6:00 on the clock:
run 400 M
20 Hand Release Push Ups
3 Rope Climbs
Max Toes to Bar with Remaining Time
WOD: Wednesday, May 11, 2022: Deadlifts, Box Jumps, Push Ups
Strength:
Week 2 of Deadlift Cycle
1×5 @ 65% of 90% of most recent 1 Rep Max
1×5 @ 75%
1×5 @ 85%
Workout:
For Time:
27-21-18
Box Jump
18-15-9
Handstand Push Up
9-6-3
Deadlifts
WOD: Saturday, May 7, 2022: Rope Climbing, Wallballs, Running
Skill Work:
Rope Climbing; J Hook clamp
And other progressions
Workout:
Every 5:30 x 4 sets:
400 M Run
30 Wallballs
3 Rope Climbs
EXTRA CREDIT:
Murph Prep:
These are great to do on Sunday Funday!
6 Sets:
300 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
Rest :60
WOD: Thursday, May 5, 2022: Cinco De Mayo is Active Recovery
Skill:
Strict Handstand Push Ups
Workout:
25 Min. EMOM:
20 Alternating Goblet Lunges (Athlete’s Choice of weight)
7-10 Strict Handstand Push Ups (Pike Push Ups/Elevated/ Negatives)
12/10 Bike Calories or 15/12 Row Calories
:50 Plank Hold (Your Version)
Rest
Finisher:
20-15-10-15-20:
Russian Twists
Sit Ups
WOD: Monday, 2/7/22: Skill Practice: Ring Muscle Up & Annie Up
Skill Practice:
Ring Muscle Up & Progressions
10:00 of practice on progression that your coach has given you.
Metcon: “Annie-Up”
For Time:
50-40-30-20-10
Double Unders ** Double Singles
2-4-6-8-10
Ring Muscle Ups **Jumping RMU or Burpee Pull Up
50-40-30-20-10
Sit Ups **Scale up to GHD Sit ups
Goal: 15-18:00 Time Cap
WOD: Thursday, 2/3/2022: Pull Ups
Strength:
Strict Temp Pull Ups
4 sets for Quality
Rest as needed
METCON:
For Time:
Row 1000 M/800 M (M/F)
21-15-9:
Up Downs to 6″ target
Pull Ups (Kipping/Chest to Bar)
Then:
Row 1000/800 Meters
CAP: 14:00-16:00
WOD: Friday, January 28, 2022: Push Jerk, Rope Climbs, BB Rows
Strength:
Keeping in mind what you think your weak points were last week, try to improve on those 1-2 points, and improve your movement, and potentially the weight on the bar as well. A few common mistakes are: lifting the heels off the ground while dipping, knees tracking forward instead of at an outward angle, leaning back, and dropping the elbows at ANY point from their set position.
PUSH JERK
Build to a heavy double in 6 sets working on technique and building weight as you see fit. Rest 90s – 2:00 between sets (heavier sets rest on the longer end)
– Improve from last week’s weight.
– Metcon:
Retesting this pulling focused benchmark that we performed for the first time on 7/22. Keep a flat back on the Barbell Rows, fight to maintain good posture
“THE LATS SAMURAI”
AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
– Goal: Challenging pace. BB loading is intended to be light.
– Last tested 7/22
Accessory:
HALF KNEELING BANDED PALLOF PRESS
4 x 8 each. Rest 60s.
WOD: Wednesday, January 26, 2022: Gymnastics Skill & Conditioning
Skill:
Pick a gymnastics skill and spend 10 minutes working on it. Reminder that this could include static holds, movements like Push-ups and Air Squats in addition to higher skill movements like Muscle-ups, Handstand Walks etc. We’ll work on the same thing you pick today, next week.
10 minutes working on a skill of your choice.
– Static Holds IE Plank, Ring support etc.
– Perfecting Bodyweight movements IE Push-up, Squat etc.
– Higher Skill Gymnastics IE Muscle-ups, Handstand Walk etc.
– Metcon:
Today’s workout is intended to be nearly 100% aerobic. Your goal should be to complete your work consistent and sustainable today where all of your splits stay within 30s of each other.
AMRAP 20
20 Russian Swings (53/35)
15/12 Cal Bike OR 20/16 Cal Row
10 Box Jump Step-downs
50 Meter each Single Arm Front Rack Carry
– Goal: Sustainable pace so you can keep your splits within 30s. Nasal Breathing if possible.
Accessory
HALF KNEELING HIGH LOW BAND CHOP
3 x 8 each. Rest 60s.
ROWER SEESAW PLANK
3 x 6-8 3s in 3s out. Rest 60s
WOD: Friday, January 21, 2022: Push Jerk & Some Pulling work
Strength:
Building to a heavy double today in the Push Jerk, Watch for: lifting the heels off the ground while dipping, knees tracking forward instead of at an angle, leaning back, and dropping the elbows at ANY point from their set position.
PUSH JERK
Build to a heavy double in 6 sets working on technique and building weight as you see fit.
Rest 90s – 2:00 between sets (heavier sets rest on the longer end)
Metcon:
New Benchmark Workout, you should have 60-90s of rest each interval, so scale accordingly. Stable core on the Renegade Rows, stay loose and relaxed on the Double Unders. Select a Pull-up scaling option based on improving skill (Band Assisted for Kipping), or based on improving strength
“BRINGING SEXY BACK”
Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10 each Renegade Rows (50/35)
45 Double Unders
– Goal: Hard but sustainable efforts each round, unbroken reps. Score = time on last round
Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)
Accessory Work
BAND SHOULDER EXTENSION TRI-SET
3 x 10 reps in each grip position – pronated, neutral, supinated