Specialty WOD

Muscle-Up Tutorial: Build Your Strength and Technique for a Strict Rings Muscle-Up

June 6, 2017

Wednesday

Gymnastics

 Skills:
Ring Muscle-Ups
Double-Unders


Practice:
8 minutes:
4 Banded Ring Muscle-uPs
30 Double-Unders
*work at your own pace*

Structure

Warm-Up:
“Sally-Up”
KB SL Deadlift


Strength:
EMOM x 8 Min:
5 Sandbag Toss Over Bar
5 Wide Grip Pull-Ups

Conditioning:
2 Sled Sprint, 50ft
8 Sandbag Squat
2 Sled Sprint, 50ft
8 Sandbag Squat
*Rest 2 Min x5*

Today’s Link – Muscle-Up Tutorial: Build Your Strength and Technique for a Strict Rings Muscle-Up


Tuesday 060617

June 6, 2017

Tuesday

Barbell Club

 A. Clean & Jerk, 5×1@80%

B. Clean Pull, 5×1@105%

C. Jerk Dip, 4×2@105%

D. Front Squat 5×1@85%

Endurance

A. 800m run TT Rest 5 min

B. Every 3 min for 12 min:
Run 400m (hold 800m pace)

 


Strongman Training For Powerlifters

June 4, 2017

Monday

Structure

Warm-Up:
200m SB Carry, Heavy (Unbroken!)
*Hug the weight like we always do*
200m SB Carry, Light (Unbroken!)
*Cradle in arms, squeezing internally through pecs*


Strength:
A1. Tempo Z-Press, Dumbbell 5×5
*3 sec hold @ top & 3 sec down*
A2. Banded Lat Pull-Down, 5×10


Conditioning:
8 Slam Ball Thruster
100ft. HOH Sled Drag
8 Slam Ball
*Rest 2 Min x 5*
**Use the slam ball for everything**
***Hold in front rack position for thruster***

Today’s Link – Strongman Training For Powerlifters


Experiments In Art Of Breath

June 3, 2017

Sunday

Endurance

A. For time:
Run 800m
Row 800m
Run 500m
Row 500m
Run 200m
Row 200m
*Rest 3 min*


B. 4 sets:
15s AB sprint
*Rest 45s*

Today’s Link – Experiments In Art Of Breath


How Strongman Has Changed in the Past Year (and What’s on the Horizon)

June 2, 2017

Saturday

Structure

Warm-Up:
“Sally Up”
SB/Ball Press/Hold


Strength:
5 Rounds:
5 Reps @ Max Weight of….
“The Structure Complex”
1 SB Clean
1 SB Front Squat
1 SB Push Press
1 SB Thruster
*Must be UB*
**Must clean again immediately after drop**
***Rest as needed between rounds***


Conditioning:
2 Min Clock:
5 Cal AB
8 Suitcase DL (KB)
100ft Farmers Carry
8 Suitcase DL (KB)
5 Cal AB
*Rest 2 Min x 5* 

Barbell Club

A. Snatch, 3×1
*Rest 5 mins in between*


B. Clean & Jerk, 3×1
*Rest 5 mins in between*

Today’s Link – How Strongman Has Changed in the Past Year (and What’s on the Horizon)


The Training Benefits of Nasal Breathing

May 31, 2017

Thursday

Barbell Club

A. Snatch work up to 90%


B. Snatch Pull 5×1@115%


C. Snatch Balance + OHS 5×1@100% 

Endurance

 Min 0-12: Run 1600m


Min 15-20: Run 800m


Min 22-30: Run 1200m
*scores are times for each run*

Today’s Link – The Training benefits of Nasal Breathing


Odd-Object Lesson

May 30, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Double-Unders


Practice:
8 minutes:
2 Box Drills
20 Singles + 20 doubles
*work at your own pace*

Structure

Warm-Up:
(2 Sets Each)
The Bear x 100ft
The Panther x 100ft
The Crab x 100ft
Sandbag Squat x10


Strength:
Bear Crawl Sled Drag, 7 x 50ft @ Max Weight


Conditioning:
5 Cal AB
8 Slam Ball
100ft Sandbag OH Carry
8 Slam Ball
5 Cal AB
*Rest 2 Min x 5* 

Today’s Link – Odd-Object Lesson


How to Quit Short-Stepping Your Split Jerks

May 29, 2017

Tuesday

Barbell Club

A. Clean & Jerk work up to 90%


B. Clean Pull 5×1@110%


C. Back Squat 5×1@90%
 

Endurance

 A. Every 3 min for 24 min:
0-3: Run 400m
3-6: AB 1km


B. 4 sets:
15s AB sprint
*Rest 45 seconds*

Today’s Link – How to Quit Short-Stepping Your Split Jerks


Endurance Is Not A Dirty Word

May 27, 2017

Sunday

Endurance

For time:
Run 1,500m
Row 500m
20 burpees
Run 1,000m
Row 500m
20 burpees
Run 500m
Row 500m
20 burpees

Today’s Link – Endurance Is Not A Dirty Word


Elliott Hulse Talks Strongman, Active Meditation, and Bioenergetics

May 26, 2017

Saturday

Structure

Warm-Up:
400m Sandbag Carry
(Try to go UB! We don’t care how much it sucks!)


Strength:
Sandbag Push Press, Find a 5RM


Conditioning:
3 Rounds AMRAP 2 Mins:
Sled Sprint 50ft
*Rest 2 Mins*


AMRAP 2 Mins:
Sandbag to Box, 48″
*Rest 2 Mins 

Barbell Club

 A. Every two mins for 10 mins:
1 Snatch 85%


B. Snatch Pull 5×2@100%


C1. Snatch Balance 5×1@100%
C2. P- Bar Hold 5×30 sec.

Today’s Link – Elliot Hulse Talks Strongman, Active Meditation and Bioenergetics


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