Specialty WOD

Saturdays Are For Singlets and Sandbags

September 8, 2017

Saturday

Structure

 A1. Deficit Straight Leg Deadlifts, 5×5
A2. Weighted Plank Hold, 5×30


Structure Tabata Something Else (:20/:10)
8 Rounds each:
Neutral grip pulldown
Bench Press
Slam Balls
Power wall balls
**Work at max effort**

Barbell Club

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


B. Hang Power Snatch 2-2-2-2-2


C. Hang Snatch, heavy single


D. Back Squat, heavy single

 


You Don’t Know How to Breathe

September 6, 2017

Thursday

Endurance

A. For time:
2,000m row


B. Every 2 min for 12 min:
Row 400m (hold average pace from 2km)

Barbell Club

A. Clean & Jerk, heavy single


B. Clean Pull, 5×1@110%


C. Front Squat, heavy double


D. Clean Pull 5×1@110%

 

Today’s Link – You Don’t Know How to Breathe


How to Improve Pistols

September 5, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


Practice:
10 minute practice:
12 plate pistols
3 banded ring transitions 

Structure

Warm-Up:
A. Ext. Oblique Opener x2
B. T-Spine Opener x2


Strength/Skill: (TAO)
EMOM 10 Min:
3 SB Throw Over Bar
3 Broad Jump Over Box/P-Bar


Conditioning: (TYQ)
SB Squat: 10-9-8-7-6-5-4-3-2-1
50ft. Carry after each set
*Drop the bag? = 10 Burpees over bag


Cashout: (TAO)
200m SB Carry (Go Heavier & Challenge Yourself!)

 

Today’s Link – How to Improve Pistols


Running – Pushing vs Pulling

September 4, 2017

Tuesday

Endurance

A. Every 90s for 6 sets:
Run 200m (build over 6 sets)


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


C. Every 5 min for 15 min:
Run 800m (build over 3 sets)

Barbell Club

A. Snatch Balance, work up to 80%


B. EMOM 7 mins:
1 Power Snatch *building


C. Snatch Gaunlet:
1 Snatch every 90 seconds, increasing weight until failure


D. Snatch Pull 5×1@110%

 

Today’s Link – Running – Pushing vs Pulling


Focus on Weightlifting Technique: Chad Vaughn Breaks Down the Clean Deadlift

September 1, 2017

Saturday

Structure

Strength
A1. Z-Press 5×5
A2. Band Lat. Pulldown 5×10


B. Conditioning
20 Rounds for time
100ft OH odd object carry
10 KB supinated rows
*Teams of 2 Alternate Rounds*

Barbell Club

A. Hang Power Clean, heavy single


B. Clean + Front Squat + Jerk, heavy single


C1. CG Deadlift, 2-2-2-2-2


C2. Strict DB Press 5×5

 

Today’s Link – Focus on Weightlifting Technique: Chad Vaughn Breaks Down the Clean Deadlift


When It Comes to Stride, Your Body Knows Best

August 30, 2017

Thursday

Endurance

A. For time:
Run 1600m


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

Barbell Club

A. Hi Hang Power Snatch + Hi Hang Snatch, heavy single


B. 5 sets:
1 Pull + 1 Snatch, heavy single


C. Snatch Pull 5×1@110%


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

 

Today’s Link – When It Comes To Stride, Your Body Knows Best


A Pure Gymnast’s Perspective on Owning Your Movement

August 29, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


Practice:
10 minute practice:
12 plate pistols
3 banded ring transitions

Structure

A. Strength/Skills
Alternating EMOM x 14 Min
Even: 6-8 KB Jump Squats
Odd: 10-12 SB Squats


B. Conditioning:
150m Row (Sprint!!!)
10 KB SL Deadlift
5 Farmers Carry (50ft = 1)
3 Heavy SB Clean & Press
*Rest 3 Min x 3*

 

Today’s Link – A Pure Gymnast’s Perspective on Owning Your Movement


38 Things You’ll (Hopefully) Learn in Weightlifting

August 28, 2017

Tuesday

Endurance

A. Every 4 min for 16 min:
Run 500m (build each run)


B. Every 5 min for 20 min:
Run 800m (build each run)

Barbell Club

A. Pause Jerks, 2-2-2-2-2


B. 5 sets:
1 Power Clean, heavy single


C. 5 sets:
1 Front Squats + 1 Split Jerk@95% CJ


D. Clean Pull 5×1@110%

 

Today’s Link – 38 Things You’ll (Hopefully) Learn in Weightlifting


Rep Ranges for Strongman: How to Train for Speed, Strength, and Endurance

August 27, 2017

Monday

Structure

A. Strength/Skills
Complete For Time:
SB Carry Over the Bar Relay
*Rest as needed x3*

B. Conditioning
5 Cal AB
50ft. SB Toss
50ft. Sled Drag
*Rest 1:1 x 4*

Today’s Link – Rep Ranges for Strongman: How to Train for Speed, Strength, and Endurance


Sundays Are For Endurance

August 26, 2017

Sunday

Endurance

10 sets:
Row 45s (sprint)
*Rest 2 minutes*


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