Specialty WOD

Get Strong(Man)

August 1, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Double Unders


Practice:
8 minutes of Practice:
3 Jumping Bar Muscle-Ups
15 Double Unders

Structure

Strength:
5 Sets
A1. Sumo Deadlift (Blocks), x 5 Reps
A2. Seated Box Jump, x5 Reps


Conditioning:
4 Sets:
ME Sandbag Squat
+
max watts assault bike (20 sec)
*Rest 4 minutes*


4 Sets:
20 sec max watts assault Bike (20 sec)
+
ME Sandbag Squat
*alternating heats for each set*

 

Today’s Link – Get Strong(Man)


An Analysis of Body Types in Weightlifting

July 31, 2017

Tuesday

Endurance

A. Every 10 min for 20 min:
Run 1600m/1200m (hold within 10s)


*Rest 2 min*


B. Every 4 min for 12 min:
Run 400m (sprint)

Barbell Club

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


B. Every 2 mins for 10 mins:
1 Power Clean + 1 Clean@80%


C. 5 sets:
3 Front Squats + 1 Split Jerk@85% CJ


D. Clean Pull 5×2@90%

 

Today’s Link – An Analysis of Body Types in Weightlifting


Structure Monday

July 30, 2017

Monday

Structure

Strength:
6 Sets
A1. SB Carry, 40m (Go Heavy!!!)
A2. Wide Grip Supinated Pull-Ups, x5
Conditioning:
5 Cal AB Sprint
5 Power Wall Balls
50ft Sled Push (Heavy)
*Rest 2 Min x 5*


Sundays Are for Endurance

July 29, 2017

Sunday

Endurance

25 min AMRAP:
Run 1.5 miles
Row 1500m
Max distance AB


How to Grow Strongman in the United States

July 28, 2017

Saturday

Structure

In pairs, complete the following:
*Each partner must complete entire portion before moving on to the next!*

A. “Failure Fran”
3 Rounds:
Max Reps D-Ball Thruster
Max Reps Barbell Rows

B. “KB Diane”
21-15-9
KB DL
K2E Push-ups

C. “SB Grace”
30 SB Clean & Press for Time

D. “Slam Is-a-ball”
30 Slam Ball for Time
*Work at absolute max effort!!!*


E. 400m Sandbag Carry (200m each)

Barbell Club

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


B. Power Snatch 3-3-3-3-3


C. Hang Snatch 1RM


D. Front Squat 3-3-3-3-3

 

Today’s Link – How to Grow Strongman in the United States


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


1 39 40 41 42 43 52