Specialty WOD

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


Gymnastics & Structure

December 26, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle Up
Double-Unders

Practice:
10 minutes:
1 ring muscle-ups or 3 strict pull-ups and 3 ring dips

5 minutes:
flight simulator

Structure

Strength:
4 Total Sets
ME Reverse Sled Drag + 5 Power Wall Balls + ME SB Squats

Conditioning:
4 ME! Shuttle Sprint, 50ft.
2 HEAVY! SB Carry, 50ft.
4 ME! Shuttle Sprint, 50ft.
2 HEAVY! SB Carry, 50ft.
*rest 2 min x 4*

 

 


Saturdays Are for Miracles

December 22, 2017

Saturday

Structure

 “EIGHT CRAZY STRUCTURE NIGHTS”
TEAMS OF 2 complete….
8 ROUNDS:
8 Burpee Slam Ball
8 SB Floor Press
8 SB Squats
8 Farmers Carry 50ft
8 KB SL Deadlifts
8 Tuck Jumps
8 SB Carry, 50ft
8 AB Cals

Barbell Club

A. 2 Level Power Jerk, 5×1 *building*


B. Split Jerk, 2-2-2-2-2


C. Jerk Dips 7×1@105%


D. Front Squat, 5×1@85% 

 

 


Off-Season Plyometrics For Running

December 20, 2017

Thursday

Endurance

4 sets:
2:00 clock
Ski 400/300m
AMRAP AB cals.
*Rest 2:00*

– Rest 3 minutes –

4 sets:
2:00 clock
Row 400/300m AMRAP
Box Jumps 24/20″
*Rest 2:00*

Barbell Club

 A. 2 Level Power Jerk, 5×1 *building*


B. Split Jerk, 2-2-2-2-2


C. Jerk Dips 7×1@105%


D. Front Squat, 5×1@85%

 

Today’s Link – Off-Season Plyometrics For Running


How to Get (and Keep!) Muscle Ups: A Simple, Effective Guide

December 19, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle Up
T2B


Practice:
EMOM 10 minutes:
4 ring muscle-ups or 6 banded ring muscle ups
5 T2B

Structure

TBD

Today’s Link – How to Get (and Keep!) Muscle Ups: A Simple Effective Guide


How to Get (and Keep!) Muscle Ups: A Simple Effective Guide

December 19, 2017

Wednesday

Gymnastics

SKILLS:
Ring Muscle Up
T2B


PRACTICE:
EMOM 10 minutes:
4 ring muscle-ups or 6 banded ring muscle ups
5 T2B

Structure

STRENGTH:
ME SB Bench Presses (Aim for 20+) + 10 Yates Row + 5 Bench Presses
*Rest as Needed x3*


CONDITIONING:
10 SB Press
6 SB Front Squat
4 Sled Sprint 50ft
2 Shuttle Sprint 50ft
*Rest 2 Min x4*

Today’s Link – How to Get (and Keep!) Muscle Ups: A Simple Effective Guide


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