Specialty WOD

Structure & Oly

September 29, 2017

Saturday

Structure

Warm-Up:
“Hercules” (2 Mins of :20/:20)

Conditioning:
In Teams of 3, travel 1200m with… (6 total intervals)

Teammate 1: D-Ball/Medball OH Carry, AHAP

Teammate 2: Sandbag Carry, AHAP

Teammate 3: Max Reps SB Squats (while others carry)
(switch as needed on walk & rotate on the max reps each interval)

*200m walks are SHARED between the 2 teammates, using BOTH objects.*

**Every 200m completed, team must do 10 Burpees each before continuing.**

***Workout ENDS with Burpees!***

Barbell Club

A. EMOM 5 mins:
2 No feet Cleans@65%


B. Hang Power Clean 3-3-3-3


C. Clean Pulls, 5×3@80%


D. Front Squat 5-5-5-5

 

 


3 Ways to Build Muscle by Doing Cardio

September 27, 2017

Thursday

Endurance

A. Every 6 min. for 18 min:
Run 1000m/800m
(hold within 10s across 3 sets)


B. Every 3 min. for 12 min:
Run 500m/400m
(hold within 5s across 4 sets)

Barbell Club

A. Snatch Deadlift 5×5@60%


B. Snatch High Pull 5×3@60%


C.Power Snatch 4×3@65%


D. EMOM 5 mins:
3-Level Snatch@65%


E. SG Push Press 5-5-5-5

 

Today’s Link – 3 Ways to Build Muscle by Doing Cardio


Why You Need a Gymnastics Foundation

September 26, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


Practice:
10 minute practice:
12 plate pistols
3 banded ring transitions

Structure

Warmup:
W1. Ext. Oblique Opener
W2. OH SB Hold, :60 x2 sets

Strength Tester:
SB Push Press for Max reps
*You get TWO shots at this, so pick weight accordingly and make it count!!!*

Strength Tester:
SB Front Squat for Max Reps
*You get ONE shots at this, so pick weight accordingly and make it count!!!*

Conditioning:
4 Sets:
Max Reps, SB Floor/Bench Press
Max Reps, Wide Strict Pull-ups/Ring Rows
*Rest 90 seconds*

Finisher:
Sled Sprints, 4x100ft
(Rest as needed)

 

Today’s Link – Why You Need a Gymnastics Foundation


How To Make Lasting Mobility Changes and PR Your Olympic Lifts

September 25, 2017

Tuesday

Endurance

A. For time:
Row 2,000m
*Rest 5 minutes*


B. 2 sets:
4 min. row (hold avg. 2km pace)
*Rest 1 minute*
2 min. row (hold 5s faster than 2km pace)
*Rest 1 minute*
1 min. row (hold 10s faster than 2km pace)
*Rest 1 minute*

Barbell Club

A. Split Jerk 3-3-3-3-3


B. Clean High Pull, 5×3@50%


C. 3-Level Clean 5×1@60%


D. EMOM 5 mins: 2 Clean & Jerks @60%

 

Today’s Link – How to Make Lasting Mobility Changes and PR Your Olympic Lifts


75 Reasons You Know You’re A Strongman

September 24, 2017

Monday

Structure

Warmup
W1. Ext. Oblique Opener
W2. T-Spine Opener
W3. Med Ball Press x 2 Mins (:20 hold/:20 press)


Strength Tester:
Max Distance, SB Carry (Heavy!!!)
*You get TWO shots at this, so pick weight accordingly and make it count!!!*


Strength Tester:
Max Distance, OH Sandbag Carry
*You get TWO shots at this, so pick weight accordingly and make it count!!!*


Conditioning:
5 Sets:
Max Reps Sandbag Strict Press Max Weight
Sumo DL from Blocks x5 Reps
*Rest 90 Seconds between sets*

Today’s Link – 75 Reasons You Know You’re A Strongman


Endurance

September 23, 2017

Sunday

Endurance

35 min AMRAP:
Run 1600m
2K Row
30 Burpees


Saturdays Are for Structure and Snatches

September 22, 2017

Saturday

Structure

Warm-Up:
“Thunderstruck” w/ Med Ball “Squeeze” Press


Conditioning:
In Teams of 3, travel 2000m with…
Farmers Carry, 70/55
Med Ball Front Hold, 14/10
Sandbag Carry, AHAP
(switch as needed)


*Every 400m completed, team must do 6x 50ft sled sprints before continuing.*
**Workout ENDS with sled sprints! :)**

Barbell Club

A. EMOM 5 mins:
2 Snatches@60%


B. Power Snatch, 3-3-3-3


C. Snatch High Pull, 5×3@80%


D. Back Squat, 5-5-5-5


E1.Weighted Dip 4×4-6
E2. Weighted Pull-up, 4×4-6

 

 


The Truth About Tall Lifters

September 20, 2017

Thursday

Endurance

A. 5x60s AB (build through each set)
*Rest 30s*


B. Every 2 min for 8 min:
Run 200m (build over 4 sets)


C. Every 3 min for 12 min:
Run 400m (build over 4 sets)


D. Every 5 min for 10 min:
Run 800m

Barbell Club

A. Split Jerk 3-3-3-3-3


B. Clean High Pull, 5×3@50%


C. 3-Level Clean 5×1@60%


D. EMOM 5 mins:
2 Clean & Jerks @60%

 

Today’s Link – The Truth About Tall Lifters


Why Strongman Training Is Ideal for Building Football Players

September 19, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


Practice:
10 minute practice:
12 plate pistols
3 banded ring transitions

Structure

Warmup:
W1. Ext. Oblique Opener, x3 sets
W2. SB Hold, 2x :60s


Strength Tester:
Max Reps, SB Lunges
*You get ONE shot at this, so pick weight accordingly and make it count!!!*


Strength Tester:
Sled Push, 50ft for Max Weight


Conditioning:
5-10-15-20-15-10-5
SB Squat
*Squats must be UB, or else set doesn’t count & must redo.**
**After each set, 5x broad jump over box**

 

Today’s Link – Why Strongman Training Is Ideal for Building Football Players


The Bar Path Obsession

September 18, 2017

Tuesday

Endurance

A. 5x60s row (build through each row)
*Rest 30s*


B. Every 5 min for 20 min:
Row 1000/800m (hold within 10s)

Barbell Club

A. Snatch Deadlift 5×5@50%


B. Snatch High Pull 5×3@50%


C.Power Snatch 4×3@60%


D. EMOM 5 mins:
3- Level Snatch@60%


E. SG Push Press 5-5-5-5

 

Today’s Link – The Bar Path Obsession


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