Specialty WOD

3 SIMPLE EXERCISES TO GET YOUR SCAPS JACKED

May 16, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Static Holds


Practice:
8 minutes of practice:
2 bar muscle-ups
Static Hold
*once you loose stability or fall back to bar Muscle ups*
 

Structure

 Warm-Up:
5 Mins Each:
Sled Drag
Sled Push


Strength:
Wide Stance, Low Bar Pause Squat,
(3 Sec Hold @ Parallel), Find a 5RM


Conditioning:
3 Rounds FT
10 Sandbox to Box
15 Sandbag Squats
200m Sandbag Carry

Today’s Link – 3 Simple Exercises To Get Your Scaps Jacked


The 8 Minute Mile Standard

May 15, 2017

Tuesday

Barbell Club

A. No hook, no feet clean, 5×3@75%


B. EMOM 10 mins:
1 Power Clean + 2 Jerks@75%


C. Power Jerk, 4×3
*building*


D. Clean High Pull, 4×3@85%
 

Endurance

 A. 800m Run TT
*Rest 5 minutes*


B. Every 2 min for 20 min:
Run 200m
*hold 10s faster than 800m*

Today’s Link – The 8 Minute Mile Standard


Pick Up Something New: 10 Loaded Carries To Strengthen Your Training (And Yourself)

May 14, 2017

Monday

Structure

Warm-Up:
Shoulder Burner

Strength:
A. Barbell Z-Press
Work Up to a 5RM

Conditioning:
2:00 Work / 2:00 Rest

2 Sets:
10/8 Cal AB
Max Burpee Slam Balls

2 Sets:
10/8 Cal AB
Max Bear Crawl, 40ft.

2 Sets:
10/8 Cal AB
Max SB Squats

Today’s Link – Pick Up Something New: 10 Loaded Carries to Strengthen Your Training (And Yourself)


Strategies for Fighting Self-Doubt in Weightlifting

May 12, 2017

Saturday

Structure

Warm-Up: 400m Sandbag Carry


Strength: STATIONS
5 Min Each, AMRAP
*Rest As Needed*
1. Object Over Bar, 3-5 Reps
2. Heavy Rope Sled Pulls, 50ft.
3. Farmer’s Carry, 100ft.


Conditioning:
AMRAP 20 Mins
Partner Style!
30 Cal AB
20 Burpee Slam Ball
10 Sandbag Clean

Barbell Club

A. Hang Snatch, 5×3


B. EMOM 7 mins:
3 Power Snatches, 65%


C. Snatch Balance, 5×1@80%


D1. Weighted Back Ext, 3×15
D2. P-Bar Holds, 3×20-30
 

Today’s Link – Strategies For Fighting Self-Doubt In Weightlifting


Do You Need to Warm Up for Running?

May 10, 2017

Thursday

Barbell Club

A. No hook, no feet clean, 5×2@70%


B. EMOM 10 mins:
1 Power Clean + 2 Jerks@70%


C. Power Jerk, 4×3
*building*


D. Clean High Pull, 4×3@80%

Endurance

 A. 1 mile run TT
*Rest 5 min*


B. Every 3 min for 18 min:
Run 400m (hold within 10s of mile pace)

Today’s Link – Do You Need to Warm Up for Running?


Proper Foundations: A 5 Step Progression To The Bar Muscle Up

May 9, 2017

Wednesday

Gymnastics

 Skills:
Bar Muscle-Ups
Handstand Walks

Practice:
8 minutes of practice:
2 banded bar muscle-ups/1 bar muscle-up
max distance handstand walk/box walk

Structure

 Warm-Up: 400m Sandbag Carry
*Make it heavy and don’t quit!*

Strength:
A1. Wide-Grip Tempo Barbell Strict Press, 4×10
*Find your Lats & Pecs. Feel them engage!*

A2. Wide-Grip Strict Pull-Ups, 4x Max Reps
*Find your Lats! If you feel your traps, go wider!*

Conditioning:
For Time:
12-9-6-3
SB Squat
SB Push Press
AB Cals
*Find a weight that you can move, and go HAM!*

Today’s Link – A 5 Step Progression To The Bar Muscle Up


Strategies for Fighting Self-Doubt in Weightlifting

May 8, 2017

Tuesday

Barbell Club

 A. BN Split Jerk, 4×3@65%


B. 2 High Pulls + 1 Power Snatch, 5×1@75% PS


C. EMOM 10 mins:
2 no hook, no feet snatches@70%


D. Back Squat 4×5@75%

Endurance

 A. 2km AB TT
*Rest 5 minutes*


B. 5 sets:
2 min AB (hold average RPM from 2km)
*Rest 1 minute*

Today’s Link – Strategies For Fighting Self-Doubt In Weightlifting


Monday Is Better With Structure

May 7, 2017

Monday

Structure

Strength:
A1. Deficit SL Deadlifts, 5×8
A2. Barbell Sit-Ups, 5×8


Conditioning:
Every 2 Mins, 20 Mins: (Alternate)
HOH Sled Drag, 200ft. *Heavy
Sled Sprint, 200ft. *Light


Sundays Are For Endurance

May 6, 2017

Sunday

Endurance

Every 4 min for 36 min:
0-4: Run 500m/400m
4-8: AB 2km/1.5km
8-12: Row 750m/600m


It All Hinges On This One Thing

May 5, 2017

Saturday

Structure

Warm-Up: Suitcase “Sally Up”

Strength:
A1. Supinated Barbell Rows, 4×10
A2. Barbell Roll-Outs, 4×10


Conditioning:
Teams of 2, 20 Min Cap
400m SB Carry
40 SB Clean & Press
30 Cal AB
30 SB Squats (per partner)
20 Bear Crawls (50ft=1 rep)
200m SB Carry

Barbell Club

A. Hang Snatch, build to a heavy single


B. Power Clean + Power Jerk, build to a heavy single


C. Front Squat + Split Jerk, 5×2@60% CJ
 

Today’s Link – It All Hinges On This One Thing


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