Specialty WOD

What Strongman Training Can Teach Weightlifters and Workers

November 7, 2017

Wednesday

Endurance

3 sets:
Run 800m (hold pace across 3 sets)


*Rest 3 minutes*


Run 400m (hold 10s faster than 800m pace)


*Rest 2 minutes*


Run 200m (hold 5s faster than 400m pace)


*Rest 1 minute*

Structure

 Strength:
MAX Sandbag Press + MAX Push Ups + Rope Pulls TYQ
X3 sets to muscle failure!


Conditioning:
Each movement = 4 Min AMRAP + 1 Min rest
– 10 SB Squat + 10 SB Lunges
– SB Clean + Press
– Reverse Sled Drag 50ft + 5 Cal AB Sprint
– SB Carry

 

Today’s Link – What Strongman Training Can Teach Weightlifters and Workers


HIIT It or Quit It?

November 6, 2017

Tuesday

Endurance

3 sets:
Row 1000m (hold pace across 3 sets)

*Rest 3 minutes*

Row 500m (hold 10s faster than 1K pace)

*Rest 2 minutes*

Row 250m (hold 5s faster than 500m pace)

*Rest 1 minute*

Barbell Club

A. Clean & Jerk, 1-1-1-1-1


B. Clean Pull 4×2@105%


C. Jerk Dip 4×2@110%


D. Front Squat 2-2-2-2

 

Today’s Link – HIIT It or Quit It


Structure

November 5, 2017

Monday

Structure

Opener:
Obliques

Strength:
5 Sets of….
5 Sumo Deadlifts from blocks + 5 Broad Jumps Over Box/Bench
*Rest 60 Seconds btwn Sets*

Conditioning:
10 SB Squats
10 SB Clean & Press
200m SB Carry
*Rest 4 Min x 3*
**Goal is to do everything UB with as HEAVY AS POSSIBLE!**


Endurance

November 5, 2017

Sunday

Endurance

6 Sets:
1:00 max cal row
*rest :30*
1:00 max cal AB
*rest :30*
1:00 max flutter kicks
*rest :30*


Structure, Snatches & Singlets…Oh My!!!

November 3, 2017

Saturday

Structure

Warmup
My Name is – Eminem

Conditioning:
AMRAP 30 minutes:
10 KB deadlifts
50ft bear crawl
10 power wall balls
50ft bear crawl
*alternate rounds with partner* 

Barbell Club

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


B. BN Split Jerk, heavy single


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


D. Back Squat, 2-2-2-2

 

 


When (and Why) You Should Slow Down the Olympic Lifts

November 1, 2017

Thursday

Endurance

A. Every 3 min for 15 min:
Run 400m (build over 5 sets)


B. TT-1600m run

Barbell Club

A. Power Clean + Power Jerk, *build to a heavy single*


B. Every 90 seconds for 6 mins:
1 Clean & Jerk@85%


C. Jerk Dips, 5×1@105%


D. Front Squat 2-2-2-2

 

Today’s Link – When (and Why) You Should Slow Down the Olympic Lifts


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


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