Specialty WOD

Mount Up or Miss

July 26, 2017

Thursday

Endurance

A. 800m run TT


B. 2x800m @80% of TT
*Rest 3 min*


C. 2x400m @90% of TT
*Rest 2 min*

Barbell Club

A. Pause Jerks, 5-5-5-5-5


B. EMOM 5 mins:
2 Power Cleans + 1 High Hang Clean@80% PC


C. Every 2 mins for 12 mins:
5 Front Squats + 1 Split Jerk@80% CJ


D. Clean Pull 5×3@85%

 

Today’s Link – Mount Up or Miss


Dropping Weight in Strongman: How to Cut Pounds and Build Strength

July 25, 2017

Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
EMOM 6 minutes:
3 T2B


3 Minutes:
– max effort HSPU
*3 attempts*

Structure

“Dumb, Stupid, Awesome, Amazing Sled Work!”

A. 2 Sets of:
ME SB Forearm Carry + HOH Rope Pull


B. 2 Sets of:
ME SB Floor Press + HOH Rope Pull


C. 2 Sets of:
ME SB Squats (Goal is 20+ reps!) + Reverse Sled Drag


D. 2 Sets of:
ME SB Squats (Goal is 20+ reps! + Harnessed Sled Pull


E. 1 Sets of:
Max Reps, ME Sled Sprint
(Go as many lengths of the gym, until you cannot keep ME pace!)

 

Today’s Link – Dropping Weight in Strongman: How to Cut Pounds and Build Strength


3 Tips for Pulling Under the Bar in Olympic Weightlifting

July 24, 2017

Tuesday

Endurance

A. Row 500m TT


B. 5×2:00 row @80% of TT
*rest 2:00*

Barbell Club

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


B. EMOM 7 mins:
1 NHNF Power Snatch + 1 NHNF Snatch@80%


C. EMOM 7 mins:
1 Snatch + 3 OHS@80%


D. Snatch Pull 5×3@90%

 

Today’s Link – 3 Tips for Pulling Under the Bar in Olympic Weightlifting


Structure

July 24, 2017

Monday

Structure

Strength:
A1. Sumo Deadlift x 5 Reps
A2. Traditional Deadlift, Max Reps (Use KB’s)
*Rest 2 Mins x 3*
B1. Wide Grip Supinated Row x 5 Reps
B2. Regular Grip Pronated Row x Max Reps
*Rest 2 Mins x 3*
Conditioning:
Max Reps Sandbag Squat x 2
Max Reps Sandbag Press x 2
400m Sandbag Carry x1
200m Sandbag Carry x1
(Rest as need, but get the work done!)


Sunday Endurance

July 22, 2017

Sunday

Endurance

4 Rounds For Time:
Run 400m
21 burpees


Saturdays Need Some Structure

July 21, 2017

Saturday

Structure

Teams of 2 Complete
12 Rounds:
100m Sprint
15 KB DL
10 SB Squats
5 D-Ball Clean & Press
100m Sprint
*Alternate Rounds with Partner* 


Snatch Start Position & Common Faults

July 19, 2017

Thursday

Endurance

A. 3 mile time trial
(Marbledale route twice)


B. 5 min AB recovery

Barbell Club

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


B. EMOM 7 mins:
2 No hook, no feet power snatches@70%


C. EMOM 7 mins:
1 Snatch + 5 OHS@70%


D. Snatch Pull 5×5@85%

 

Today’s Link – Snatch Start Position & Common Faults


5 Effective Tips for Stronger Handstands

July 18, 2017

Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
8 minutes of practice
3 beat swings, 3 knees to chest, 3 T2B
2 strict HSPU/2 kipping HSPU

Structure

 Strength:
EMOM 10 MIN:
7 DB Z-Press
7 Straight Leg Sit-Ups


Conditioning:
100m ME Sprint
10 Burpee Box Jump Over (Regionals Standard)
100ft OH Sandbag Carry
*Rest 3 Min x 4*

 

Today’s Link – 5 Effective Tips For Stronger Handstands


Leg Drive: Elevation & Direction for the Snatch & Clean

July 17, 2017

Tuesday

Barbell Club

A. Pause Jerks, 5-5-5-5-5


B. EMOM 5 mins:
2 Power Cleans + 1 High Hang Clean@80% PC


C. Every 2 mins for 12 mins:
5 Front Squats + 1 Split Jerk@80% CJ


D. Clean Pull 5×3@85%

Endurance

A. Every 10 min for 30 min:
Run 1600m/1000m
*hold within 10s*


B. EMOM 5 min:
AB sprint 10s

Today’s Link – Leg Drive: Elevation & Direction for the Snatch & Clean


Young Athletes Must Hip Hinge

July 16, 2017

Monday

Structure

Strength:
3 Sets of:
Anderson Squat x5
Sandbag Squat x Max Reps
*Rest 3 Mins between each set*


Conditioning:
2 Min Clock:
:30 AB Sprint
Max Rep SB Push Press
*Rest 2 Mins x 2*


2 Min Clock:
:30 AB Sprint
Max Rep Slam Ball
*Rest 2 Min x 2*


Cash-Out:
400m Sandbag Carry

Today’s Link – Young Athletes Must Hip Hinge


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