Specialty WOD

When It Comes to Stride, Your Body Knows Best

August 30, 2017

Thursday

Endurance

A. For time:
Run 1600m


B. Every 3 min for 15 min:
Run 400m (hold 1600m pace)

Barbell Club

A. Hi Hang Power Snatch + Hi Hang Snatch, heavy single


B. 5 sets:
1 Pull + 1 Snatch, heavy single


C. Snatch Pull 5×1@110%


D. Back Squat, 2-2-2-2-2

 

Today’s Link – When It Comes To Stride, Your Body Knows Best


A Pure Gymnast’s Perspective on Owning Your Movement

August 29, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


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

Structure

A. Strength/Skills
Alternating EMOM x 14 Min
Even: 6-8 KB Jump Squats
Odd: 10-12 SB Squats


B. Conditioning:
150m Row (Sprint!!!)
10 KB SL Deadlift
5 Farmers Carry (50ft = 1)
3 Heavy SB Clean & Press
*Rest 3 Min x 3*

 

Today’s Link – A Pure Gymnast’s Perspective on Owning Your Movement


38 Things You’ll (Hopefully) Learn in Weightlifting

August 28, 2017

Tuesday

Endurance

A. Every 4 min for 16 min:
Run 500m (build each run)


B. Every 5 min for 20 min:
Run 800m (build each run)

Barbell Club

A. Pause Jerks, 2-2-2-2-2


B. 5 sets:
1 Power Clean, heavy single


C. 5 sets:
1 Front Squats + 1 Split Jerk@95% CJ


D. Clean Pull 5×1@110%

 

Today’s Link – 38 Things You’ll (Hopefully) Learn in Weightlifting


Rep Ranges for Strongman: How to Train for Speed, Strength, and Endurance

August 27, 2017

Monday

Structure

A. Strength/Skills
Complete For Time:
SB Carry Over the Bar Relay
*Rest as needed x3*

B. Conditioning
5 Cal AB
50ft. SB Toss
50ft. Sled Drag
*Rest 1:1 x 4*

Today’s Link – Rep Ranges for Strongman: How to Train for Speed, Strength, and Endurance


Sundays Are For Endurance

August 26, 2017

Sunday

Endurance

10 sets:
Row 45s (sprint)
*Rest 2 minutes*


Always Start With An Empty Bar

August 25, 2017

Saturday

Structure

“Insane in the Timeframes”
Teams of 3…
0-6 Min: AMRAP
SB Carry (Heavy!) 100ft.
Sled Sprint 100ft.
*Rest 2 Mins*


8-14 Min: AMRAP
SB C&J
Burpee Slam Balls
*Rest 2 Mins*


16-22 Min: AMRAP
OH Sandbag Carry, 100ft.
Power Wall Balls (Get the ball as high as possible!)
*Rest 2 Min*


24-30 Min: AMRAP
AB Cals

Barbell Club

A. No Contact Muscle-Snatch 5-5-5-5-5


B. Power Snatch 2-2-2-2-2


C. Hang Snatch 2-2-2-2-2


D. Snatch Balance, 1-1-1-1-1

 

Today’s Link – Always Start An Empty Bar


Stay Tight! How to Breathe, Brace and Save Your Spine

August 23, 2017

Thursday

Endurance

A. 4 min clock:
Run 400m
AB max distance
*Rest 2 min x 5 sets*


B. AB 5 min. easy

Barbell Club

A. Pause Jerks, 2-2-2-2-2


B. Power Clean, heavy single


C. 5 sets:
1 Clean + 1 Front Squat + 1 Jerk, building


D. Clean Pull 5×1@110%

 

Today’s Link – Stay Tight! How to Breathe, Brace and Save Your Spine


Strongman Training For The CrossFit Athlete

August 22, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Double Unders


Practice:
8 minute practice @ own pace:
36 double-unders
3 banded or 3 box bar muscle-ups
– or –
3 RX bar muscle-ups

Structure

Strength/Skill Work:
3 Sets of each…
A1. 100ft. SB Carry (Go for over 1/2 BW or more!)
A2. 50ft. SB Walking Lunges + 50ft. Bear Crawl


Conditioning:
100m ME Sprint
100ft. HOH Reverse Sled Drag
*Rest 2 min x 5*

 

Today’s Link – Strongman Training For the CrossFit Athlete


A Vertical Bar Path in the Turnover is Forward

August 21, 2017

Tuesday

Endurance

A. EMOM 7 min:
Row 150 (build through each row)


*Rest 3 minutes*


B. Every 5 min for 25 min:
Run 800m (hold within 10s)

Barbell Club

A. Tall Snatch 5-5-5-5-5


B. EMOM 7 mins:
1 NHNF Power Snatch *building*


C. Snatch Gaunlet:
1 Snatch every 90 seconds, increasing weight until failture


D. Snatch Pull 5×1@110% 

 

Today’s Link – A Vertical Bar Path in the Turnover is Forward


Structure

August 20, 2017

Monday

Structure

 Strength/Skill Work:
3 Sets of each
A1. SB Press, Max Reps
A2. SB Squats, Max Reps
A3. SB Hold, Max Seconds


Conditioning:
5 Cal AB ME
100ft KB Farmers Carry
5 Cal AB ME
100ft OH SB Carry
*Rest 2 Mins x 5*


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