Specialty WOD

Sunday 91717

September 16, 2017

Sunday

Endurance

A. Every 5 min for 20 min:
Run 800m/600m

B. Every 5 min for 20 min:
AB 3km/2km


Saturdays Are For Structure and Singlets

September 15, 2017

Saturday

Structure

Strength:
EMOM 12 minutes:
Even minute- 10 Hammer Curls (IT)
Odd minute- 8 shrug pulls (ET)


Conditioning
3 Min Clock:
:30sec Max Cal AB Sprint
Max Distance SB Carry
*Rest 2 Mins x 5*
**Score is total cals & total distance**

Barbell Club

A. Split Jerk, 5-5-5-5


B. 1 Pulls+ 1 Power Clean + 1 Power Jerk X 5 sets


C. EMOM 5 mins:
3 No Hook, No Feet Cleans@60%


D. Clean Grip Deadlift 5-5-5-5-5

 

 


Snatch Start Position & Common Faults

September 13, 2017

Thursday

Endurance

A. Every 4 min for 16 min:
AB 2km/1.5km (hold within 10s)


B. Every 2 min for 12 min:
AB 1km/.7km

Barbell Club

A. BN Split Jerk, 5-5-5-5


B. 3 Pulls + 1 Power Snatch x 5 sets


C. EMOM 7 mins:
2 Snatches@60%


D. Snatch Balance, 3-3-3-3-3

 

Today’s Link – Snatch Start Position & Common Faults


Snap Pull Drill For Ring Muscle-Ups

September 12, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


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

Structure

Warm Up:
W1. Ext. Oblique Opener x 2-3 Sets
W2. T-Spine Opener x 2-3 Sets
W3. Hercules Opener x 2 Mins


Strength:
S1. Find your 20RM Sandbag Squat (TAO)


Conditioning:
(TAO) EMOM 7 MIN:
5 SB Press + 20m OH Carry
(Rest 2 Min)
(TAO) EMOM 7 MIN:
5 KB DL + 40m Farmers Carry
(Rest 3 Min)
(TAO) Choose One:
20m Yoke Carry, Find a Max Weight
Or
200m SB Carry, Max Weight

 

Today’s Link – Snap Pull Drill For Ring Muscle Ups


Sure-Fire Way to Learn the Clean

September 11, 2017

Tursday

Endurance

A. Every 5 min for 15 min:
Run 1000m/800m (hold within 10s)


B. Every 4 min for 16 min:
Run 700m/500m (hold within 5s)

Barbell Club

A. 2 Dips + 1 Jerk X 5 sets


B. 3 Hang Pulls + 1 Hang Power Clean X 5 sets


C. EMOM 7 mins:
2 Clean & Jerks@60%


D. Front Squat 4×5@65%

 

Today’s Link – Sure-Fire Way to Learn the Clean


6 Benefits of Sled Pulls

September 10, 2017

Monday

Structure

Strength:
A1. 1-Arm Deadlift (Sumo), 5×5/Arm
A2. Sb wheel Roll-Outs, 5×10


Conditioning:
0-7 Min:
AMRAP
7 1-Arm Deadlift + 100ft suitcase carry (left)
7 1-Arm Deadlift + 100ft suitcase carry (right)
Suitcase Carry
8-15 Min:
AMRAP
10 Cal AB
15 Slam Ball
:20 Sec. Plank Hold

Today’s Link – 6 Benefits of Sled Pulls


Sundays Are For Endurance

September 9, 2017

Sunday

Endurance

A. Every 5 min for 20 min:
Run 800m/600m


B. Every 5 min for 20 min:
AB 3km/2km


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


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