Specialty WOD

Endurance

November 25, 2017

Sunday

Endurance

2 sets:
EMOM 6 min:
AB 15/10 cals.
*Rest 1 minute*


EMOM 6 min:
Row 15/10 cals.
*Rest 1 minute*


EMOM 6 min:
30 DU
*Rest 1 minute*


Structure & Barbell Club

November 24, 2017

Saturday

Structure

TEAMS OF 3:
Complete 4 Rounds together of….
400m SB Carry (HEAVY!)
400m Farmer’s Carry
400m Med Ball Squeeze Carry
*After each round, complete 20 Synchro Burpees!*
(Swtch objects as needed each round)

Barbell Club

A. Every two minutes for 10 minutes:
1 Clean & Jerk@90%


B. Split Jerk, 5×2@80%


C. Front Squat 5×2@85% 

 

 


Gymnastics & Structure

November 21, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle Up
T2B


Practice:
Every 2 minutes for 12 minutes:
3 ring muscle-ups or 6 banded ring muscle ups
3 beat swings 3 knees to chest 3 t2b

Structure

Strength:
3 Sets, for Max Effective Weight:
Farmers Carry 200ft + 10 SL Sandbag Deadlift


Conditioning:
:20 AB Sprint
:60 Plank Hold
200m SB Carry
*REST 2 MIN x 4*

 

 


A 5 Minute Set to Improve Your Run Technique

November 20, 2017

Tuesday

Endurance

A. Every 2 min for 10 min:
Run 200m (build each run)


*Rest 2 minutes*


B. Every 4 min for 16 min:
Run 400m (build each run)


*Rest 2 minutes*


C. Every 6 min for 18 min:
Run 800m (build across 3 sets) 

Barbell Club

 A. Every 2 minutes for 10 minutes:
1 Snatch@90%


B. Snatch Pull 5×1@110%


C. BN Split Jerk, 5×1@85%


D. Back Squat, 4×2@85%

 

Today’s Link – A 5 Minute Set to Improve Your Run Technique


Structure

November 19, 2017

Monday

Structure

Strength:
3 SETS of…
ME Supinated Barbell Row + ME Pushups + ME DB Press


Conditioning:
:20 AB Sprint Max Rep SB Squat
200ft Sled Sprint
*REST 2 Min x5*


Endurance

November 18, 2017

Sunday

Endurance

6 sets:
3:00 AMRAP
500m Row
Max Burpees
*Rest 3 minutes*
*Build across 6 sets*


Singlet Saturday

November 17, 2017

Saturday

Structure

TEAMS OF 2:
50 SB Over Bar/Yoke
40 Burpee Slam Ball
30 Cal AB
20 Broad Jump Over Box/Bench
10 SB Carry, 50ft. (Heavy!)

Barbell Club

1RM Snatch


1RM Clean & Jerk

 

 


Women and Weightlifting (And How I Fell In Love)

November 15, 2017

Thursday

Endurance

Every 5 min for 30 min:
Row 600m
50 DU
*Build over 6 sets*

Barbell Club

A. Clean, heavy single


B. Split Jerk, heavy single


C. Front Squat + Split Jerk, 5×1@85% of CJ

 

Today’s Link – Women and Weightlifting (An How I Fell In Love)


Gymnastics and Structure

November 14, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle Up
T2B


Practice:
Every 2 minutes for 12 minutes:
3 ring muscle-ups or 6 banded ring muscle ups
3 beat swings 3 knees to chest 3 t2b

Structure

Strength:
3 working sets of…
ME Wide Grip Pronated Barbell Rows (20+ Reps) + 5 Supinated BB Rows


Conditioning:
3 Min Clock:
15/12 Cal AB Sprint
MAX Distance SB Carry (50ft = 1 Rep)
*Rest 3 Min x 4*

 

 


How Do You Warm Up For A Weightlifting Exercise?

November 13, 2017

Tuesday

Endurance

Every 6 min for 36 min:
Run 400m
AB 1km
*Build across 6 sets*

Barbell Club

A. Snatch 1-1-1-1-1


B. Snatch Pull 5×1@110%


C. BN Split Jerk, heavy single


D. Snatch Balance, heavy single

 

Today’s WOD – How Do You Warm Up A Weightlifting Exercise?


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