Specialty WOD

3 Moves That Break Through Strongman Sticking Points

July 14, 2017

Saturday

Barbell Club

A. EMOM 7 mins:
High Hang Power Snatch, build to a heavy single


B. 2 Pulls + 1 Snatch, 7×1@70%


C. Snatch Balance, build up to 85% SN


D. Back Squat 5-5-5-5

Structure

16 Rounds for Time:
10 D-Ball Clean
10 SB Front Squat
10 SB Push Press
100m Sprint


(*Work with Partner and Alt. rounds)

Today’s Link – 3 Moves That Break Through Strongman Sticking Points


Keeping the Bar Close: The 3 Biggest Mistakes You’re Making

July 12, 2017

Thursday

Barbell Club

A. Pause Jerks, 5-5-5-5-5


B. EMOM 7 mins:
2 Power Cleans + 1 High Hang Clean@75% PC


C. Every 2 mins for 12 mins:
5 Front Squats + 1 Split Jerk@75% CJ

Endurance

 A. 1600m run (build throughout)


B. Every 4 min for 20 min:
Run 700m

Today’s Link – Keeping the Bar Close: The 3 Biggest Mistakes You’re Making


4 Drills You Can Do To Get Stronger and Better at Handstands

July 11, 2017

Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
8 minutes of practice:
– Strict T2B
*:30 sec of work/:30 sec of rest*
– :30 sec triangle kickback

Structure

 Strength
7 Sets:
A1. Sanfbag toss x 5
A2. Sumo deadlift x 5
*flow, no rest between sets*


Conditioning
200m sprint
15 KB deadlift
10 power wall balls
*rest 90 seconds x 5*

Today’s Link – 4 Drills You Can Do To Get Stronger and Better at Handstands


The 4 Principles of Great Technique

July 10, 2017

Tuesday

Barbell Club

A. No Contact Muscle-Snatch 5-5-5-5-5


B. EMOM 7 mins:
2 No hook, no feet power snatches@70%


C. EMOM 7 mins:
1 Snatch + 5 OHS@70%


D. Snatch Pull 5×5@85%

Endurance

 A. Every 2 min for 10 min:
Row 250m (building across 5 sets)


B. Every 5 min for 15 min:
Row 600m (hold 10s slower than fastest 250m)


C. Every 90s for 9 min:
15s Max Effort AB

Today’s Link – The 4 Principles of Great Technique


7 Benefits of Farmer’s Walks

July 9, 2017

Monday

Structure

Strength:
EMOM 8 Mins:
5 DB Shrug Pull 5 DB Z-Press


Conditioning:
Strength:
EMOM 8 Mins:
5 DB Shrug Pull 5 DB Z-Press

Conditioning:
5 AB Cals
10 SB Clean
5 AB Cals
*Rest 2 Min x 3*


4 Shuttle Sprint
10 SB Squat
4 Shuttle Sprint
*Rest 2 Min x 3*

Today’s Link – 7 Benefit’s of Farmer’s Walks


How Cardio Combats A Fatty Liver

July 8, 2017

Sunday

Endurance

For time (with a partner):
1000m run
3000m row
5km AB
1000m run
*both partners run, partition row/bike*
**35 min time cap**

Today’s Link – How Cardio Combats A Fatty Liver


Why Lifters Have Healthier Hearts Than Runners

July 7, 2017

Saturday

Barbell Club

A. Push Jerk 5-5-5-5-5


B. 3 Position Power Clean, 5×1@70%


C. Every 2 mins for 10 mins:
2 Clean Pulls + 2 Hang Power Cleans + 2 Front Squats + 2 Push Jerks


D. CG Deadlift 5-5-5-5-5

Structure

“THE STRUCTURE HUNDREDS”
For Time:
Teams of 2
100 Slam Ball
(Partner Max KB Hold)
100 KB Deadlifts
(Partner Max AB Cals)
100 SB Press
(Partner Max Sec 4-Point Plank)
100 SB Squat
(Partner Alt. Box Step Ups)
200m SB Carry
(100m each)
 

Today’s Link – Why Lifters Have Healthier Hearts Than Runners


Aleksey Torokhtiy’s Slow-Mo Training Videos Are the Best Yet

July 5, 2017

Thursday

Barbell Club

A. Muscle-Snatch 5-5-5-5-5


B. EMOM 7 mins:
2 No hook, no feet power snatches@65%


C. EMOM 7 mins:
1 Snatch + 5 OHS@65%
D. Snatch Pull 5×5@80%

Endurance

 A. Every 2 min for 10 min:
Run 200m


B. Every 8 min for 24 min:
Run 1200m

Today’s Link – Aleksey Torokhtiy’s Slow-Mo Training Videos Are the Best Yet


The 3 Most Important Hand Positions For Successful Handstand Work

July 4, 2017

Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
8 minutes of practice:
– Strict T2B
*:30 sec of work/:30 sec of rest*
– :30 sec triangle kickback

Structure

Strength:
Complete 5 Sets…
A1. 200ft. OH SB Carry
A2. :30 P-Bar Hold
*Rest :30sec between sets*


Conditioning:
AMRAP 6 MIN
5 Strict Pull-Ups
20 OH Plate Lunges, Alt.
*Rest 3 Mins*


AMRAP 6 MIN
50ft. Sled Sprint
*Rest 3 Mins*


AMRAP 6 MIN
1 Push-Up + 2 Plank K2E
2 Push-Up + 4 Plank K2E
3 Push-Up + 6 Plank K2E
4 Push-Up + 8 Plank K2E
5 Push-Up + 10 Plank K2E
*After each full round completed…10 Slam Balls*

Today’s Link – The 3 Most Important Hand Positions For Successful Handstand Work


Bulletproof Your Body & PR All Your Lifts With Julien Pineau of Strongfit

July 2, 2017

Monday

Structure

Strength:
A1. 1-Arm Sumo DL 5×5/arm
A2. External Barbell Rollouts 5×10

Conditioning:
2 farmers walks
8 dball cleans
8 ball squats
8 slam balls
2 farmers walks
*Rest 2 mins X 5*

Today’s Link – Bulletproof Your Body & PR All Your Lifts With Julien Pineau of Strongfit


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