Tag: Rope Climb

MG WOD – THANKS GOD IT’S FRIDAY 06.12.19 – “5, 3, 1…GO!”

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks
12 Superman Hold
6 Kip Swing

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar

SKILLS & SPECIFIC WARM UP

Kipping ( Toes To Bar – Pull Ups – Chest to Bar)

CONDITIONING

“5, 3, 1…GO!”

For 16 Minutes Time Cap
100 Double unders, 5 Bar Complex, 1 Rope Climb
50 Double Unders, 3 Bar Complex, 1 Rope Climb
25 Double Unders, 1 Bar complex, 1 Rope Climb

Bar Complex ( 5 Toes to bar+3 Pull Ups+1 Chest to Bar )

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WMG WOW – SATURDAY 10.08.19 – TRAIN WITH A COACH “31 HEROES”

MOBILITY & WARM UP

3 Rounds:

30 Seconds Active Samson
30 Seconds Spiderman + Reach
30 Seconds Walkouts
30 Seconds Cossack Squats

3 Rounds:

100 Meter Run 
10 Lateral Box Step-ups (Each Leg)
10 Glute Bridges (2 Second Pause at Top)
10 Slow Air Squats

Barbell Warmup

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

BARBELL CONDITIONING

FRONT SQUAT
8 #65%
6 #75
4 X 6 #85%
SHOULDER PRESS
8 #65%
6 #75
4 X 6 #85%

CONDITIONING

“31 Heroes” (Team Version)

Teams of 2
AMRAP 31:
8 Thrusters #70/48
6 Rope Climbs
11 Box Jumps 75/60

*400 Meter Continuous Wreck Bag Run 25/15

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GW WOD -THANKS GOD IT’S FRIDAY 26.07.19 – “LAST CLIMB”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
400 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING

“LAST CLIMB”

AMRAP 14′
12 Wall Ball Shots #9/6
6 Snatches #51/35
1 Rope Climb

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GW WOD -THANKS GOD IT’S FRIDAY 04.07.19 – “ UP TO THE TOP”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Leg Deadlift
5 Deadlift

SKILLS & SPECIFIC WARM UP
Practice Rope Climbe-Deadlift

CONDITIONING

“ UP TO THE TOP” 
FOR TIME:
50 Deadlift #1.2BW
Every 10 Deadlift 3 Rope Climb


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MGW WOW – SATURDAY 18.05.19 – TRAIN WITH A COACH “Buzz Light Year”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers

SKILLS & SPECIFIC WARM UP

Start first by building to our heaviest clean and jerk barbell for the day

3 Rounds:
100 Meter Run
3 Barbell-Facing Burpees
1 Rope Climbs
Directly into…
5 Clean and Jerks

CONDITIONING

“Buzz Light Year”

3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15′)
… Directly into…
10 Power Clean and Jerks #52/38
10 Power Clean and Jerks #61/43
10 Power Clean and Jerks #70/50

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MGW WOW – SATURDAY 20.04.19 – TRAIN WITH A COACH “SLEDGE”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
2:00 Light Row
After each, complete:
12 Hollow Rocks
:30s Samson Stretch
12 Superman Rocks
:30s Banded Pull-Aparts
12 Empty Barbell Stiff-Legged Deadlifts
5 Scap Retractions –  + 2+3 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP

spend 15′ For refining our rope climb technique, kipping or Butterfly

2 rounds, moving from a walk-through pace to our workout level.
250 Meter Row (workout pace)
20 Double-Unders
3 Deadlifts
3 Chest to Bar

10.30 CONDITIONING

“SLEDGE”

3 Rounds For Time
500 Meter Row
50 Double-Unders
25 Deadlifts #80/60
15 Chest To Bar

13,30 CONDITIONING

Deadlift

Workout DefinitionOn the 1:30 x 7:
25-50′ Handstand Walk
3 Deadlifts

“SLEDGE”

2 Rounds For Time
1,000 Meter Row
75 Double-Unders
25 Deadlifts #92/65
5 Rope Climbs

Midline

for Time:
21-18-15-12-9: Ski Erg Calories
12 GHD Sit-Ups / 20 AB-Mat Sit-Ups

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GWM WOW – SATURDAY 30.03.19 – TRAIN WITH A COACH “ROPE A DOPE”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

EMOM 12
Station 1 – 15/12 Calorie Row
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings

15/12 Calorie Light Bike + 1 Rope Climb
15/12 Calorie Light/Moderate Bike + 8 Alternating DB Snatches (slightly heavier than earlier)
15/12 Calorie Moderate/Hard Bike + 1 Rope Climb + 4 DB Snatches (slightly heavier than last)

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the dumbbell:

1 Round, at low intensity (walk-through pace).
1 Rope Climb
4 Alternating DB Snatches
12/8 cal Row

Rest 1:00-2:00

1 Round, now at workout pace:
1 Rope Climb
4 Alternating DB Snatches
12/8 cal Row
1 Rope Climb

CONDITIONING 10.30

“Rope a Dope”

10 Rounds:
1 Rope Climb
8 Alternating DB Snatches #20/15
25/18 cal Row

CONDITIONING 13.30

“Rope a Dope”

Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches #30/22.5
300 Double-Unders
15 Rope Climbs (15′)

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WG WOW – SATURDAY 16.02.19 – TRAIN WITH A COACH “Leaps and Bounds”

MOBILITY & WARM UP

24 Calorie Row + 24 AbMat Sit-Ups
20 Calorie Row + 5 Scap Retractions, 3-5 Strict Pull-Ups, :20s Deadhang Hold
16 Calorie Row + :30s Spiderman and Reach
12 Calorie Row + :30s Walkouts
8 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
10 Good Mornings
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts

SKILLS & SPECIFIC WARM UP
2 Sets, building slightly between with light loads (~30-45% of 1RM):
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Behind the Neck Push Jerks
3 Hang Power Snatches
(short break)
3 Power SnatchesS

At low intensity, walking pace throughout, four rounds building in load (while reducing repetitions) on the power snatch:
5-4-3-1 Power Snatches
3 Box Jump Overs
1 Rope Climb

CONDITIONING

15 Power Snatches #35/25 15 Box Jump Overs 1 Rope Climb

12 Power Snatches #40/30 15 Box Jump Overs 1 Rope Climb

9 Power Snatches #48/35 15 Box Jump Overs 1 Rope Climb

6 Power Snatches #55/43 15 Box Jump Overs 1 Rope Climb

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GWM WOW – SATURDAY 02.02.19 – TRAIN WITH A COACH “GEORGIA”

BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30

Mobility & Warm Up

At low intensity to start, steadily ramping intensity on the rower through the rounds:
20 Calorie Row + 20 Slow Air Squats
16 Calorie Row + :30s Spiderman and Reach
12 Calorie Row + :30s Walkouts
8 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
10 Good Mornings
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts
10 Hang Muscle Clean

SKILLS & SPECIFIC WARM UP
2 Rounds not For Time
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Push Presses
3 Front Squats
3 Hang Power Cleans
Rest 2 minutes
3 Power Cleans
3 Front Squats
3 Push Jerks.

2 Round (increase intensity):
7 CTB Pull-Ups
25 Double-Unders
3 Power Cleans
2 Front Squats
1 Jerk

CONDITIONING

“Georgia”

For Time:
50 CTB Pull-Ups
200 Double-Unders
10 Power Cleans
10 Front Squats
10 Jerks

Rx Barbell – 80/52
Time Cap – 13:00



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