Specialty WOD

Dissecting Muscle Up Mastery

October 31, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle Up
T2B


Practice:
Every 2 minutes for 12 minutes:
2 ring muscle-ups or 4 banded ring muscle ups
2 beat swings 2 knees to chest 2 t2b

Structure

Openers:
Obliques (All 3 Variations)
Warm-Up:
Plate Hold & Press (2 Minutes)

Strength:
5 Sets:
6 Hang SB Cleans + 6 SB Push Press
(Rest 60 Seconds)


Conditioning:
FOR TIME….
SB Lunges: 20-16-12-8
Sled Sprint: 4-3-2-1


CASH-OUT: 200m SB Carry

 

Today’s Link – Dissecting Muscle Up Mastery


Could Weight Distribution Be the Reason You’re Missing Olympic Lifts?

October 30, 2017

Tuesday

Endurance

A. For Time: Run 1600m


*Rest 5 minutes*


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

Barbell Club

 Snatch DL + Pull Warmup


A. 3 Level Snatch, 5×1@60%


B. Every 90 seconds for 6 mins:
1 Snatch@85%


C. Power Snatch 2-2-2-2


D. Snatch Pull 5×2@100%

 

Today’s Link – Could Weight Distribution Be the Reason You’re Missing Olympic Lifts?


Structure Monday

October 29, 2017

Monday

Structure

Openers:
Obliques (All 3 variations)
Hinge

Strength:
6 Sets…
5 Sandbag Cleans (Heavy) + 5 Double KB Swing
(REST 60 SEC BTW SETS)

Conditioning:
FOR TIME…
AB Cals: 20-15-10-5
SB Squats: 10-20-30-40


Endurance

October 28, 2017

Sunday

Endurance

A. EMOM 10 min:
Row 200m


*Rest 2 minutes*


B. EMOM 10 min:
AB 12/9 cals.


*Rest 2 minutes*


C. EMOM 10 min:
12/9 burpees


Chris Hinshaw: The Running Man

October 25, 2017

Thursday

Endurance

Every 10 min for 40 min:
Run 1600m/1200m (hold within 10s)

 

Barbell Club

A. Snatch, 5×2@85%


B. Snatch Pull 5×2@100%


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


D. 3-Level Snatch Balance, work to a heavy single

 

Today’s Link – Chris Hinshaw: The Running Man


Coaching Tips: Kipping Pull-Ups

October 24, 2017

Wednesday

Gymnastics

Skills:
Pull-Ups
HSPU


Practice:
Every 2 minutes for 12 minutes:
4 kipping pull-ups
3 hspu or 6 L push-ups

Structure

Strength:
AMRAP 8 MIN…
50ft. SB Front Rack Lunges
10 SB Front Squats
50ft SB Front Rack Carry


Conditioning:
3 Rounds:
Max Rep, SL KB DL
Max Rep, Sandbag Squats
Sprint 200m
*Rest 2 MIN*
2 Rounds:
Sled Sprint 100ft.
Sprint 200m
*Rest 2 MIN*
1 Round:
AMRAP 2 Min…
Max Reps SB Clean
 

Today’s Link – Coaching Tips: Kipping Pull-Ups


The 5 Points of Performance for the Jerk

October 23, 2017

Endurance

Every 6 min. for 30 min:
Row 1000m (hold within 10s)

Barbell Club

A. Clean & Jerk, 2-2-2-2-2


B. Clean Pull 4×2@100%


C. Jerk Dip 4×3@105%


D. Front Squat 3-3-3-3

 

Today’s Link – The 5 Points of Performance for the Jerk


Structure

October 22, 2017

Monday

Structure

Strength Tester:
Max Weight used for 3 Attempts…
Max Reps SB Front Squat
+
Max Reps SB Push Press
+
Max Distance SB OH Carry


Conditioning:
3 Sets, Each for time:
5 Burpees + Sandbag Carry 50ft. + Over the Bar x6
*Choose 6 accending weights*
**Must do 5 Burpees before each carry**


Endurance

October 21, 2017

Sunday

Endurance

Every 6 min. for 30 min:
Run 800m
Row 20 calories


Structure, Singlets and Snatches

October 20, 2017

Saturday

Structure

Teams of 2:
AMRAP 30 MIN:
14 Power Wall Balls
20 KB SL Deadlifts
6 Sled Sprints, 50ft.
150m Sandbag Carry, AHAP
(Go to parking lot and back. Yes, that means up the driveway!)

Barbell Club

A. 3 Position Snatch
(floor, below knee, above knee) X 5 sets
*building*


B. BN Split Jerk, 2-2-2-2


C. 3-level Snatch Balance
*work to a heavy single*


D. Back Squat, 3-3-3-3

 

 


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