rope climb

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Thursday, December 21, 2017

Strength: Back Squats 5 x 4 (Climbing)

Workout: For time:
100 Hang Power Snatch (75,45) RX+(95,55)
*On break #1 perform 1 Rope Climbs
On break #2 perform 2 Rope Climbs
On break #3 perform 3 Rope Climbs
On break #4 perform 4 Rope Climbs
On break #5 perform 5 Rope Climbs
Each break after 5 will only be 5 Rope Climbs each time

Wednesday, December 13, 2017

Workout: For Time:
21 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
21 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
7 Rope Climbs
15/12 Calorie Airdyne
15 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
15 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
5 Rope Climbs
15/12 Calorie Airdyne
9 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
9 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
3 Rope Climb
15/12 Calorie Airdyne

Tuesday, December 5, 2017

Skill: Every 30 Seconds for 5 Minutes
4-8 Kipping Handstand Push Ups

Workout: As Many Rounds As Possible In 15 Minutes of:
1 Legless to 10’+ 1 Regular Rope Climb to 15′
20/16 Calorie Airdyne (STANDING only)
4 Squat Cleans (155,105)

Friday, November 17, 2017

Workout: For time:
1 Legless Rope Climb to 10’ + 1 Regular
Rope Climb (15’)
10 Deadlift (185,135)
1 Legless Rope Climb to 10’ + 1 Regular
Rope Climb
8 Deadlift (225,185)
1 Legless Rope Climb to 10’ + 1 Regular
Rope Climb
6 Deadlift (275,205)
1 Legless Rope Climb to 10’ + 1 Regular
Rope Climb
4 Deadlift (315,225)
1 Legless Rope Climb to 10’ + 1 Regular
Rope Climb
2 Deadlift (365,245)

Tuesday, November 7, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3
*Work on Double Unders after each set

Workout: 5 Rounds for time of:
1 Rope Climb
15/12 Calories Airdyne
1 Rope Climb
40 Unbroken Double Unders

Accessory: Dumbbell Rows
4×10 Reps – Climbing
Mobility
2:00 of Seated Saddle
2:00 of Lizard (RT/LT)

Thursday, October 19, 2017

Strength: Back Squats:
3 x 10 @ 80% of tested 6 Rep Max from 3 weeks ago

Workout: As Many Rounds as possible in 15 minutes of:
1 – 15′ Rope Climb
5 – Push Press
5 – Burpee Box Overs (24,20)
2 – 15′ Rope Climbs
5 – Push Press – 5 reps
5 – Burpee Box Overs
3 – 15′ Rope Climbs
5 – Push Press
5 – Burpee Box Overs
etc.….Increase rope climbs by 1 each round.
*Use 70% of Bodyweight for Push Press

Accessory: 3 minute cool down on Airdyne

Saturday, August 26, 2017

Workout: Teams of 3
18 Rope Climbs
2 minute Rest
15 Rope Climbs
1:30 minute Rest
12 Rope Climbs
1 minute Rest
9 Rope Climbs
:30 Rest
6 Rope Climbs
Then
40 Worm Squats (Heavy Bag)
100 Power Cleans (115,80)
30 Worm Squats
75 Power Cleans (135,95)
20 Worm Squats
50 Power Cleans (155,105)
400 Meter Run w/ Worm
25 Power Cleans (185,135)