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