Strength
Deadlift 1x1
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
Accessory
Broad Jump: Max Distance
Record distance of best jump
WOD
"1777"
For Time:
3 Rounds
8 Toes to Bar
8 Deadlifts 185#/125#
25ft Handstand Walk (Scale 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts 185#/125#
25ft Handstand Walk (Scale 2 Wall Walks)
-straight into-
16 Ring Muscle Ups (Scale 32 Chest to Bar Pull Ups)
WOD
“Nasty Girls”
3 Rounds For Time:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans 135#/95#
Skills and Drills
Double-Unders: Week 2 Day 1
Complete One Rep of a Double-Under
Do a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here. We’re just working on getting one good rep every time we pick up the rope.
Goal Workout
5 Rounds:
3 single-unders
1 double-under
Rest for about 10 seconds
Once you can successfully complete this workout with no misses, move on to Phase 3.
Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to work on Crossovers.
* Video on how to learn crossovers: https://www.youtube.com/watch?v=E0S_HJa1mHQ
*****
Single-under Tips:
* After the first swing, your wrists should generate the jump rope rotation.
* You want to minimize movement from your elbows and shoulders.
* Keep a slight bend in your knees and land softly on the balls of your feet.
* Your jumps should be roughly 1-2 inches off the ground.
* Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.
* Keep your shoulders pulled back and your elbows held down and back.
Crossover Tips:
* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to "speed up" the skill and work on efficiency.
Skill Work
15 min to work on one of the following:
* Ring Muscle-ups
* Pull-ups (any style)
* Plate Jumps (building confidence in jumping to new heights by adding plates)
The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.
WOD
"Brand and Andy"
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats 135#/95#
Partner 2: 6 Box Jumps 30"/24"
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-
Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
MONDAY
WOD
“ALTERNATE”
AMRAP 20:
2 Rounds of "Nate"
200 Meter Row
1 Round of "Nate" =
2 Strict Dips (Rx+ = Ring Muscle Ups)
4 Hand Release Push Ups (Rx+ = Handstand Push Ups)
8 Kettlebell Swings (70/53)
*Score = Total Rounds + Reps
*1 Round = 2 Rounds of "Nate" + 200m Row
*100m Row = 1 Rep
