Rope Climbs & Curtis P’s

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Dynamic movement prep
Group warm up 
Skill
rope climbs
Agility ladder drills
5-7 minutes
Then 
800 meter run time trial
400 meter run time trial
200 meter run time trial
Rest
Max reps in 6 minutes of 
Curtis P’s 105/70
(Clean Lunge, Lunge push press)
MAD MOBI
Press ups
Loaded bicep stretch
Calves
Hamstring up n over
Knee on the wall

Strength: Press

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Dynamic warm up
Group warm up
50 heavy Russian swings
Skill
Rope climbs
Internal/external rotation

 

Strength
Press
1-1-1-1-1
For time
21-15-9
Power cleans 135/95
KB swings 1.5/1.0
Lunges (steps

MAD MOBI
Shoulder bully
Kb shoulder bully
Corners stretch
Thoracic ext

 

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FULL DETAILS

Dynamic movement prep 
Group warm up. 
50 n 50 Ghd
Skill 
Rope climbs
Bulgarian split squats 
(hold db/kb or barbell)
5-5-5-5-5.  Each leg
Wod. 2 attempts at baseline 
Baseline
Row 500 meters
40 air squats
30 abmat sit-ups
20 push ups
10 pull ups
Rest
Row 500 meters
40 air squats
30 abmat sit-ups
20 push ups
10 pull ups
Mad mobi 
Lat stretch
Hamstring up n over
Pigeon
Press ups
Quad stretch

 

Free Community Workout

COMMUNITY (1)

SATURDAY
9:30am – Free Community Workout
dynamic movement prep 
Group warm up 
Skill.
Rope climbs.
Strength
Deadlift
3-3-3-3-3.
WOD
21-15-9
Box jumps 24″ /20
Handstand push ups
Mad mobi 
Roll calves
Pigeon
Press ups
Hamstring up n over

 

Rope Climbs, 1K & AMRAP

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Dynamic movement prep 
Group warm up 
Skill
rope climbs
For those who are proficient
Max rope climbs in 2 minutes
For Time
Row 1k
2 attempts
Then Amrap for 12 minutes 
10 pull ups
10 steps lunges
10 oh squats 115/75
MAD MoBi 
Pigeon
Hamstring up n over
Press ups
Bully
Corner stretch

 

FaShizzle

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Dynamic movement prep

Group warm up.

50 n 50 Ghd

Skill
Rope climbs
3 rope climbs for skill.

Warm up snatch
Emom for 5 minutes
2 hang squat snatch
Score weight

Sprinter warm up
Wod.
FaShizzle

Row 300
50 pull-ups
Run 200 meters
50 push-ups
Row 300 meters
50 sit-ups
Run 200 meters
50 wall ball 20/14

Mad mobi
Lat stretch
Press ups
Quad stretch
Calf stretch