Monday, December 11, 2023


Download the full programming PDF below




5 Rounds For Time: 

15 Power Snatches (75/55)

500/450 Meter Bike Erg 

3 Rope Climbs (15') 

500/450 Meter Bike Erg 

Time Cap: 25 Minutes


5 Rounds For Time: 

15 Power Snatches @weight(95/65)

12/10 Calorie Echo Bike

2 Legless Rope Climbs (15ft) 

12/10 Calorie Echo Bike

Time Cap: 25 Minutes


The One | Teaching Focus 
  • Rope climb 
  • With today’s workout, bring specific attention to teaching the rope climb. Have the one focus be on the foot clamp of the rope climb. 



  • Reduce load 
  • Hang variation 
  • Sub alternating DB

Rope Climb 

  • Reduce height 
  • Reduce volume 
  • Stand to Stand 
  • Jumping rope pull up with knee tuck 


  • Reduce volume 
  • Sub machine 


  • In today’s workout it’s important to set up your room so that athletes can safely transition from station to station. It adds value to your class experience to have the room set up prior to your athletes showing up. If you’re short on ropes or bikes you can start athletes at different stations. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General Flow 

  • :60 Bike
  • :45 Inchworm to dog down :45
  • :45 Alternating spidermans
  • :45 Bike
  • 10 Snatch grip RDL
  • 10 Snatch grip deadlift  
  • 10 Snatch grip high pull 
  • :30 Overhead press & reach
  • :30 Bike
  • 5 Single Ring Seated Row 
  • 5 Hanging knee tucks (rig, rope, or floor)

Specific Warm Up (12 Minutes) (9-19)

Power snatch

  • 5 reps position 1 (high hang)
  • 5 reps hang (above knee) 
  • 3 reps mid shin 

Rope Climb

  • 9 minutes rope climb clinic 
  •  Foot Lock
  1. Start on the ground with the rope between your feet. Practice the foot lock technique by wrapping one leg around the rope and stepping on it with the other foot. Slide the wrapped foot upward to simulate the climbing motion without using your hands.
  • J-Hook
  1. Introduce the J-hook technique, where one foot creates a J-shaped hook around the rope while the other foot presses against the inside of the J. Practice the motion from a seated position on the ground before progressing to standing.
  • Seated Rope
  1. Sit on the ground with legs extended and practice pulling yourself up the rope using only your arms. Focus on using your feet to secure the rope in the J-hook position as you pull.
  • Partial Rope
  1. Start with partial climbs, where you climb a short distance using proper footwork and then descend. Assisted Rope Climbs:
  2. Use a spotter or a box to assist in the initial ascent. Concentrate on applying proper footwork while gradually relying less on assistance.
  • Full Rope Climbs

Primer (6 Minutes) (19-25)
  • Practice Round 
  1. 8 Snatches 
  2. 6/4 Calorie bike 
  3. 1 Rope climb 
  4. 6/4 Calorie bike 
  5. Snatches should be unbroken
  • Break
  • Workout adjustments if needed

Workout (25-50)

Look For 

  • Snatches: Touch and go / large sets. Keeping the bar close. 
  • Bike: Keep effort high 
  • Rope climbs: Foot clamps. 

Post Workout Clean Up & Chat (50-60)


Home Workout  [DBs & jump rope]

5 Rounds For Time: 

20 Alternating DB snatch 

400m run 

12 Alternating  DB plank row 

400m run 

Time Cap: 25 Minutes


"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer


“Win the morning, win the day” is something we’ve all heard once or twice before.


It’s less about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.


Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

After Party 

3 Sets 

12 Strict pull ups 

18 GHD Sit ups 

24 Supinated ring rows