Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch x 45 seconds per side
Band Assisted Hamstring Pulse
x 45 seconds per side
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
35-49:
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target
Rest 60 seconds until the running clock hits 4:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)
50+:
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs x 2 pulls then use legs to 15′ Target
Rest 60 seconds until the running clock hits 4:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)
Note:
I’d like to see where everyone is at with their legless rope climbs and regular rope climbs as we will be incorporating more rope climbs into the program.
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1-2 reps @ 95%
Rest 2-3 minutes between sets.
C.
35-54:
For time:
Ski Erg x 30 calories
Heavy Rope Double-Unders x 40 reps
Strict Handstand Push-Ups x 20 reps
Heavy Rope Double-Unders x 40 reps
Kipping Handstand Push-Ups x 20 reps
Heavy Rope Double-Unders x 40 reps
Hand-Release Push-Ups x 20 reps
Heavy Rope Double-Unders x 40 reps
Ski Erg x 30 calories
55+:
For time:
Ski Erg x 30 calories
Heavy Rope Double-Unders x 20 reps
Strict Handstand Push-Ups x 10 reps
Heavy Rope Double-Unders x 20 reps
Kipping Handstand Push-Ups x 15 reps
Heavy Rope Double-Unders x 20 reps
Hand-Release Push-Ups x 20 reps
Heavy Rope Double-Unders x 20 reps
Ski Erg x 30 calories
Note:
Ideally you have a heavy jump rope. If not, then double the amount of double-unders. If you feel any pain in your neck from the kipping handstand push-ups, then cease doing them and just move on in the workout. It is not worth it to put your neck in a compromised position.
A. 10/8
B. 405 x2. that was 85% was the final jump meant to be up to 95%? I couldn’t get 450 to budge.
C. 13:48. Rowed the buy in and cash out. Did double dubs.
A. 11/9
B. 405
C. Didn’t want to jump, calf a bit weird, lots of ski erg yesterday so…
Emom 6 : 8 shspu
Emom 6: 5 strict press 135#
Emom 6: 30″ db front raises
Emom 6: ghdx10 w floor press hold leg wipers
Great call Matt! Looks like a fun emom!
A: 5/10. took it very easy. didn’t want to get elbow tendon on inside fired up.
B: 470#. Solid finish but only went to 90%
C: 13m ish with rows and 80du
Good call Brent – do rope climbs fire it up the most?
No but I I had a bad stretch of time last year where I had golfers elbow on inside and it really hit doing pull-ups and pulls on rings to start a strict mu where your palms are false gripped. It may have been a growing pain but legless rope climbs are rough on that particular tendon tie in and fingers start to hurt after I hit the 8-10 mark on legless. Legless rope climbs are probably a strength compared to the engine stuff like weighted burpees over boxes, runs and hspu/walks anyway.
Sweet – then no need to overdo them! Lets just monitor the volume on your climbs and only add them in closer to game time.
A. 10/6 legless rooe climbs
B. Upto 305# stayed light
C. Row/ski erg 20 cal
Heavy rope
Strict hspu5/5/5/5
Kip hspu 8/7/5
WAHOO – so your rope climb game is pretty strong there!!
How did Part C feel?
A. 5 RC 3 to 4 legless pulls each then 7.
B. 165/295/225/245/255/285
C. 11:37 sub 40DU. 1 abmat for hspu. Practiced with heavy rope. Not so good at them.
Also did group wod 21 min emom
Alternates for the ski erg?
Gosh Chris – tag me in your next post so I make sure I see this in time! You can row 30 cals instead of the Ski Erg!
No problem as soon as I figure out how to tag you. It a masters thing. Today was my 26th anniversary so I’m making it a rest day. I’ll hit this one tomorrow.
Congratulations!! Enjoy the day!!