Specialty WOD

Gymnastics & Structure

January 9, 2018

Wednesday

Gymnastics

 A. 4 sets of: 5 support pulses + 5 bottom of dip pulses + 5 support pulses + 5 bottom of dip pulses

B1. 3×5 best swings on rings
B2. 3×5 ring transition


C. EMOM 5 min: 1 MU/3 ring pull ups + 3 ring dips

Structure

Warm-Up:
Ext Obliques (3x10x2seconds)

Strength:
AMRAP 8 mins:
Farmer’s Carry Every time you break
Complete x6 SB Cleans (over the shoulder)

Conditioning:
For Time
100ft Reverse Sled Drag
200ft Shuttle Sprint
30 SB Squats
*Rest 3 Min x 3* 

 

 


Endurance & Barbell Club

January 8, 2018

Tuesday

Endurance

A. 3×4:00 row (hold each row within 5s)
*Rest 2 minutes*

B. 3×2:00 row (hold 5s faster than part A)
*Rest 1 minute*

C. 3×1:00 row (hold 5s faster than part B)
*Rest 30 seconds*

 

Barbell Club

 A. 3-Level Clean, 5×1@70%

B. Power Clean 5×2@80%

C. EMOM 5 mins:
2 NHNF hang clean@80%

D. Power Jerk 3-3-3-3

 

 


Structure

January 7, 2018

Monday

Structure

Warm-Up:
Ext Obliques (3x10x2seconds)

Strength:
EMOM 10 Mins:
5 SB Toss 5 Broad Jump Over Bench

Conditioning:
15 Cal Ski Erg
12 SL KB Deadlift
ME SB Thrusters
*Rest 1:1 x 3*”


Endurance

January 6, 2018

Sunday

Endurance

A. 18 min AMRAP (with a partner):
row 30 cals + 30 burpee box jump overs

B. 6 sets:
15 sec. AB sprint
*rest 60 sec.*”


Structure and Barbell

January 6, 2018

Saturday

Structure

 *Everything is done in teams of 2*

STRENGTH:
200 Sandbag Floor Press
Every time you break a Max Set, complete…
7 Yates Row

CONDITIONING:
AMRAP 20 MIN:
6 Burpee Box Jump Over (Regionals)
4 Shuttle Sprint, 50ft
2 HEAVY! SB Carry, 50ft

Barbell Club

 A. 3-Level Snatch, 5×1@70%


B. Hang Power Snatch, 5-5-5-5


C. EMOM 5 mins:
2 NHNF Snatches, 70%


D. Snatch Pull, 5×2@105%

 

 


The Catch: Weightlifting’s Most Complicated Movement

January 3, 2018

Thursday

Endurance

4 sets:
2:00 row
*rest 1:30*
1:00 row
*rest :45*
:30 row
*Rest 3 minutes between sets*
**each row should be faster as time decreases**
***stay consistent through 4 sets***

Barbell Club

 A. 3-Level Snatch, 5×1@70%

B. Hang Power Snatch, 5-5-5-5

C. EMOM 5 mins:
2 NHNF Snatches, 70%

D. Snatch Pull, 5×2@105%”

 

Today’s Link – The Catch: Weightlifting’s Most Complicated Movement


Gymnastics and Structure

January 2, 2018

Wednesday

Gymnastics

 Skills:
Ring Muscle-Ups
Pull-Ups
Double-Unders

Practice:
5 minute flight simulator for warm-up and practice
3 kipping pull-ups or 4 banded kipping
3 banded ring muscle-ups & 3 ring dips

Structure

Strength:
3 Sets:
12 SB Clean & Press
4 HEAVY! SB Carry, 50ft.

Conditioning:
9-6-3
AB Cal
SB Front Squats
SB Push Press
*Rest 1:1 x 3*” 

 

 


Strategies for Becoming a Control Freak: A Necessity in Weightlifting

January 1, 2018

Tuesday

Endurance

A. 5 sets:
ski erg 2:00
*rest 1:00*

B. 5 sets:
ski 1:00
*rest :30*

Barbell Club

 A. 3-Level Clean, 5×1@70%

B. Power Clean 5-5-5-5

C. EMOM 5 mins:
3 NHNF hang clean@70%

D. Push Press 5-5-5-5

 

Today’s Link – Strategies for Becoming a Control Freak: A Necessity in Weightlifting


Structure & Barbell Club

December 29, 2017

Saturday

Structure

 MUSICAL SANDBAGS
TEAMS OF 2:
2-4-6-8-10-8-6-4-2
HEAVY! Sandbag Carry, 50ft
*While one partner attacks the SB carries, the other partner completes Max Reps of…*
Round of 2 = Slam Ball
Round of 4 = Burpees
Round of 6 = SB Press
Round of 8 = SB Squat
Round of 10 = AB Cals
*Each team can move up the ladder once BOTH partners have completed the carries.*

Barbell Club

A. 2 Hang Power Snatches + 1 Hang Snatch X 5 sets

B. Snatch High Pull 4×3@80%

C. SG Push Press 5-5-5-5

C1. Weighted Pull-ups 5-5-5-5″

 

 


Use Olympic Lifts to Increase Speed and Agility

December 27, 2017

Thursday

Endurance

A. 6 sets:
Row :45 (building)
*Rest :45*

B. EMOM 20 min:
Even – 12/9 cal. ski erg
Odd – 12/9 cal. row

Barbell Club

A. EMOM 6 mins:
Clean@85%


B. Hang Power Clean + Hang Clean + Power Jerk X 5 sets *building*


C. Clean Pull, 5×2@105%


D. Front Squat + Split Jerk, 5×1@85% CJ
 

 

Today’s Link – Use Olympic Lifts to Increase Speed and Agility


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