Specialty WOD

Endurance

October 7, 2017

Sunday

Endurance

Every 4 min. for 24 min:
20 burpees
Run 400m

 


Structure

October 6, 2017

Saturday

Structure

Complete in teams of 2:
16 Rounds:
*Alternating w/ partner*
200m ME Sprint
10 SB Squats
80m Sandbag Carry (4 Lengths) *Heavy*


The Best Types of Conditioning Work for Weightlifters

October 4, 2017

Thursday

Endurance

A. EMOM 12 min:
AB .2km


*Rest 4 minutes*


B. Every 3 min. for 18 min:
AB 1km/.8km

Barbell Club

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


B. Clean High Pull, 5×3@60%


C. 3-Level Clean 5×1@70%


D. EMOM 5 mins:
2 Clean & Jerks @65%

 

Today’s Link – The Best Types of Conditioning Work for Weightlifters


Butterfly 4-Step

October 3, 2017

Wednesday

Gymnastics

Skills:
Pull-Ups
HSPU


Practice:
Every 2 minutes for 12 minutes:
3 kipping pull-ups
2 hspu

Structure

Warm-Up:
“Halo” Press


Strength:
ME Rope Pulls, 100ft. + 5 Heavy DB Bench Press
*Rest As Needed x 4*


Conditioning:
For time:
10-9-8-7-6-5-4-3-2-1
Slam Ball
D-Ball Thrusters

*After each set, 100ft SB Front Rack Carry*

 

Today’s Link – Butterfly 4-Step


Running Doesn’t Suck

October 2, 2017

Tuesday

Endurance

A. Every 90s for 12 min:
Run 200m (build through each run)


*Rest 4 minutes*


B. Every 10 min for 20 min:
Run 1600m (hold within 3 seconds)

Barbell Club

Snatch DL + Pull Warmup


A. Power Snatch, 3-3-3-3


B. 3 Level Snatch, 5×1@60%


C. EMOM 5 mins:
2 No feet Snatches@65%


D. SG Push Jerk 5-5-5-5

 

Today’s Link – Running Doesn’t Suck


The Energy System You’re Probably Avoiding and the Weakness Holding You Back

October 1, 2017

Monday

Structure

Warmup:
Ext. Oblique Opener
Hinge Opener


Strength:
3 Sets:
Max Effort Wall Sit, into…
Reverse Sled Drag, 100ft., into…
x3 Broad Jumps for Max distance
*REST 2 MIN*


Conditioning:
12 Cal AB Sprint, then…
CLEAN LADDER, AFAP
10 SB Clean, 40/30#
8 SB Clean, 60/40#
6 SB Clean 80/60#
4 SB Clean 100/80#
2 SB Clean 120/100#
*REST while partner completes x 2 Sets*

Today’s Link – The Energy System You’re Probably Avoiding and the Weakness Holding You Back


Endurance Sunday

September 30, 2017

Sunday

Endurance

A. 15 min. AMRAP:
AB .7 km
Run 200m
*Rest 2 minutes*


B. 15 min. AMRAP:
Run 200m
Row 300m


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


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