Specialty WOD

Structure and Barbell Saturdays

October 13, 2017

Saturday

Structure

Teams of 2
AMRAP 35 MIN:
5 Sandbag Squats
5 Sandbag Clean & Press
100ft. OH Sandbag Walk
After every 4 Rounds completed, SB Carry 150m
(This means carry to parking lot, up the driveway, and back)

Barbell Club

A. 3 Level Clean, 5×1@80% PC


B. No feet Clean, 4×3@80%


C. 2 Dips + 1 Split Jerk, 5×1 *building*


D. Push Jerk 3-3-3-3

 

 


Try This Simple Drill to Feel the Proper Mid-Foot Drive in Olympic Lifting

October 11, 2017

Thursday

Endurance

A. 4 sets:
:30 AB (building)
*Rest 1 minute*


B. Every 5 minutes for 25 minutes:
AB 2km (hold RPM across 5 sets)

Barbell Club

A. Snatch, 5×2@80%


B. Snatch Pull 5×2@90%


C. SG Push Jerk 3-3-3-3


D. Snatch Balance, work to a heavy single

 

Today’s Link – Try This Simple Drill to Feel the Proper Mid-Foot Drive in Olympic Lifting


Handstand Walk Progressions

October 10, 2017

Wednesday

Gymnastics

Skills:
Pull-Ups
HSPU


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

Structure

Strength:
ME Sled Drag + 100m Sprint
*Rest as needed x 3*


Conditioning:
AMRAP 10 MIN:
20m SB Walking Lunges
10 SB Presses
20m SB Carry
*Rest 2 Mins*


AMRAP 3 MIN:
20m Farmers Carry AHAP
5 Burpees

 

Today’s Link – Handstand Walk Progressions


The Clean: Don’t Just Fall Down, Turn It Over

October 9, 2017

Tuesday

Endurance

A. For time:
Row 500m
*Rest 5 minutes*


B. 5 sets:
Row 500m (hold 5-10s of part A)
*Rest 2 minutes*

Barbell Club

A. Clean & Jerk, 5×2@80%


B. Clean Pull 4×2@90%


C. Jerk Dip 4×3@100%


D. Front Squat 3-3-3-3

 

Today’s Link – The Clean: Don’t Just Fall Down, Turn It Over


How to Make Strongman Your Day Job

October 8, 2017

Monday

Structure

Strength:
ME Sled Sprint + ME 200m Row
*Rest as needed x 3*


Conditioning:
SB Clean & Press Ladder
FT: 10-8-6-4-2
*Rest 2 Min*


SB Squat Ladder
FT: 20-16-12-8-4
*Rest 2 Min*


SB Carry Ladder
FT: 6x100ft
*Pick 6 weight increments and finish AFAP*

Today’s Link – How to Make Strongman Your Day Job


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


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