Specialty WOD

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


Weightlifting: Spending Time in Sticky Positions

December 18, 2017

Tuesday

Endurance

A. 5 sets:
:45 Ski (building)
:45 Rest

*Rest 2 minutes*

B. Every 2 min for 16 min:
Ski 500/400m

Barbell Club

A. EMOM 6 mins:
Clean@85%
B. Hang Power Clean, 3-3-3-3-3
C. Clean Pull, 5×2@105%
D. Front Squat + Split Jerk, 5×1@85% CJ

Today’s Link – Weightlifting: Spending Time in Sticky Positions


Structure

December 17, 2017

Monday

Structure

STRENGTH:
4 Sets:
20 KB/DB Dimmel Deadlifts + 50ft SB Walking Lunges + 150ft Shuttle Sprint
*Rest as needed*


CONDITIONING:
3 Cal AB Sprint!
6 Double KB Swing
9 SB Squats
6 Tuck Jumps
3 Cal AB Sprint!
*Rest 1:1 x 5*


Endurance

December 16, 2017

Sunday

Endurance

5 sets for max reps:
:90 max calorie ski erg
*Rest :30*
:90 max calorie AB
*Rest :30*
:90 max burpees to target
*Rest :30*
:90 max calorie row
*Rest :30*


Structure & Barbell Club

December 15, 2017

Saturday

Structure

Teams of 2:
Complete 12 Total Rounds of…
5 Power Wall Balls
10 Burpee Slam Balls
15 KB SL Deadlifts
*Partner holds Heavy Sandbag while teammate completes a round.*

Barbell Club

A. Power Snatch, heavy single
B. Hang Snatch, 2-2-2-2
C. SG Push Jerk, 2-2-2-2
D. Pause Back Squat 2-2-2-2


Structure

December 10, 2017

Monday

Structure

STRENGTH:
4 Sets of….
200ft. Reverse Sled Drag + 5 SB Anderson Squat + Max SB Squats

CONDITIONING:
8 Cal AB @ ME
6 Sandbag Burpee Box Jump Over
4 Bear Crawl
*Rest 2 Min x 5*


Structure & Barbell Club

December 8, 2017

Saturday

Structure

Teams of 3:
9 Rounds of:
:45 Work/:15 Off (27 Mins)
(Each team member will work at the same time, alternating movements each minute)
DB Close-Grip Bench Press
SB Squats
KB Deadlifts


Cashout: 9 HEAVY SB Carry, 100ft

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%

 

 


3 Phases of Building Successful Weightlifting Athletes

December 6, 2017

Thursday

Endurance

A. 4 sets:
AB 2:00 (build over 4 sets)
*Rest 1:00*


B. Every 3 min for 18 min:
AB 1km/.7km
Row 10 cals

Barbell Club

A. EMOM 6 mins:
1 Snatch@80%


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


C. Snatch Pull, 5×3@100%


D. Pause Back Squat, 2-2-2-2 

 

Today’s Link – 3 Phases of Building Successful Weightlifting Athletes


1 2 3 4 5 25