Rope climbs here we come!!

Warm up:

• 30 fast feet jump rope
• bear crawl 
• 5 shoulder dislocates
• ladder drill

Gymnastics Stretch: shoulder focus and hips

Core and Shoulder stability:

• Front lean rest with scap retraction 10 reps x 3 sets
• Hollow Hold feet down shoulders up 20 sec x 3 sets
• Plank hold with single leg lift 5 ea leg x 3 sets- can be banded

Rope Climb:

• Pully System 2 reps increasing weight x 2 sets
• Hanging tuck holds on rope 15 sec x 3 sets
• Working the leg locks- "J" and 'S"
• laying to standing first then,
• Climbing attempts

Workout: 12 minutes of

• 1 rope climb
• 5 heavy cleans
• 200 M run

Modified:

• 2 pulley rope climbs/or 2 laying rope to standing
• 10 hand release push ups or banded push ups
• 200 M run/ 15 cal AD

Kipping mechanics and Wall climbs

Gearing up for Southie!

Topics

• Kipping for pull ups and chest to bar
• Wall climbs
• The kip of the HSPU 

This is a lot to cover in one class but several people have been asking this week for help in these areas.  We will try to get at least a bit of time on each skill and then I will let you separate and attack that which is stressing you out the most and hope to help you dial in some technique.

Dynamic Warm Up: Running hopping skipping..... 

Banded shoulder stretch and wrist mobility.

Shoulder stability and core strength

• A1: 5 KB windmills each arm x 3 sets
• A2: 20 sec arch hold x 3 sets with PVC in hands
• A3: 30 sec hanging hold x 3 sets

Skill Work for Kipping:

• two positions of the Kip
• the tap swing for the kip
• Hand release for that moment of weighlessness
• Putting it all together with an aggressive snap and pull.

On to the wall:

• Push up starting point
• Arm position
• can you Handstand Hold ? Can you HS hold belly facing and touching wall?

WOD: 

(**this is optional and meant to give you and idea of adding wall climbs while slightly fatigued)

7 Min cap:

Scaled version:

5 rounds of

• 10 thrusters
• 6 snatches
• 2 wall climbs

RX'd version

 5 rounds of:

• 10 Thrusters
• 6 snatches
• 4 HSPU

Handstands of all varieties! 10/4/15

Handstands All Around!!

****Depending on the skill level of those attending will determine if we start walking or not.

Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---pike walk -- 5 wall angels x 3 sets.

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min done together

5 lunge kicks slowly!!- "t" stands
5 scapula Push ups
Hollow Holds seconds- one leg out hold 3 sec 5 each side- core strength

Handstand

• Stacking the body
• teeter totters on line on floor 8-10 reps
• holding ( mark floor with chalk line
• Free Standing by pulling away from wall then with a partner

Handstand Push up Progression work:

• Tripod Stand- establish correct ROM
• Pike Push up
• HSPU on Boxes
• HSPU to Ab-mats

Kipping HSPU Progression

• Hip extension on floor
• Hip extension up wall
• Kipping HSPU controlled lowering!!

Handstand Walking 

• Falling practice
• Wheel Barrell walks with a partner 
• Shrug, then shifts
• walking around a box feet on box

ON YOUR OWN TIME: OPTIONAL

Skinny Diane:

 15-12-9

Handstand Push ups

Deadlifts- Heavy