Specialty WOD

7 Benefits of Farmer’s Walks

July 9, 2017

Monday

Structure

Strength:
EMOM 8 Mins:
5 DB Shrug Pull 5 DB Z-Press


Conditioning:
Strength:
EMOM 8 Mins:
5 DB Shrug Pull 5 DB Z-Press

Conditioning:
5 AB Cals
10 SB Clean
5 AB Cals
*Rest 2 Min x 3*


4 Shuttle Sprint
10 SB Squat
4 Shuttle Sprint
*Rest 2 Min x 3*

Today’s Link – 7 Benefit’s of Farmer’s Walks


How Cardio Combats A Fatty Liver

July 8, 2017

Sunday

Endurance

For time (with a partner):
1000m run
3000m row
5km AB
1000m run
*both partners run, partition row/bike*
**35 min time cap**

Today’s Link – How Cardio Combats A Fatty Liver


Why Lifters Have Healthier Hearts Than Runners

July 7, 2017

Saturday

Barbell Club

A. Push Jerk 5-5-5-5-5


B. 3 Position Power Clean, 5×1@70%


C. Every 2 mins for 10 mins:
2 Clean Pulls + 2 Hang Power Cleans + 2 Front Squats + 2 Push Jerks


D. CG Deadlift 5-5-5-5-5

Structure

“THE STRUCTURE HUNDREDS”
For Time:
Teams of 2
100 Slam Ball
(Partner Max KB Hold)
100 KB Deadlifts
(Partner Max AB Cals)
100 SB Press
(Partner Max Sec 4-Point Plank)
100 SB Squat
(Partner Alt. Box Step Ups)
200m SB Carry
(100m each)
 

Today’s Link – Why Lifters Have Healthier Hearts Than Runners


Aleksey Torokhtiy’s Slow-Mo Training Videos Are the Best Yet

July 5, 2017

Thursday

Barbell Club

A. Muscle-Snatch 5-5-5-5-5


B. EMOM 7 mins:
2 No hook, no feet power snatches@65%


C. EMOM 7 mins:
1 Snatch + 5 OHS@65%
D. Snatch Pull 5×5@80%

Endurance

 A. Every 2 min for 10 min:
Run 200m


B. Every 8 min for 24 min:
Run 1200m

Today’s Link – Aleksey Torokhtiy’s Slow-Mo Training Videos Are the Best Yet


The 3 Most Important Hand Positions For Successful Handstand Work

July 4, 2017

Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
8 minutes of practice:
– Strict T2B
*:30 sec of work/:30 sec of rest*
– :30 sec triangle kickback

Structure

Strength:
Complete 5 Sets…
A1. 200ft. OH SB Carry
A2. :30 P-Bar Hold
*Rest :30sec between sets*


Conditioning:
AMRAP 6 MIN
5 Strict Pull-Ups
20 OH Plate Lunges, Alt.
*Rest 3 Mins*


AMRAP 6 MIN
50ft. Sled Sprint
*Rest 3 Mins*


AMRAP 6 MIN
1 Push-Up + 2 Plank K2E
2 Push-Up + 4 Plank K2E
3 Push-Up + 6 Plank K2E
4 Push-Up + 8 Plank K2E
5 Push-Up + 10 Plank K2E
*After each full round completed…10 Slam Balls*

Today’s Link – The 3 Most Important Hand Positions For Successful Handstand Work


Bulletproof Your Body & PR All Your Lifts With Julien Pineau of Strongfit

July 2, 2017

Monday

Structure

Strength:
A1. 1-Arm Sumo DL 5×5/arm
A2. External Barbell Rollouts 5×10

Conditioning:
2 farmers walks
8 dball cleans
8 ball squats
8 slam balls
2 farmers walks
*Rest 2 mins X 5*

Today’s Link – Bulletproof Your Body & PR All Your Lifts With Julien Pineau of Strongfit


Endurance Sunday

July 1, 2017

Sunday

Endurance

Every 3 min for 12 min:
Run 500m/400m


Every 3 min for 12 min:
Row 500m/400m


Every 3 min for 12 min:
AB 1.5km/1km


Structure & Snatches

June 30, 2017

Saturday

Barbell Club

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


B. 5 High Hang Power Snatches + 1 High Hang Snatch@65%PS


C. EMOM 7 mins:
2 No hook, no feet Snatches@70%


D1. GHD Back Ext. Hold, 3×30 sec.
D2. L-Sit, 3×30 sec. 

Structure

 20 Rounds FT:
4 Shuttle Sprint
6 Ball Strict Press
8 Ball Front Squat
6 Slam Ball
4 Shuttle Sprint
*Alternate Rounds with partner until finished*
**Work at Max Effort each round**


10 Short Daily Drills To Combat Back Pain

June 27, 2017

Wednesday

Gymnastics

 Skills:
HSPU
T2B
Practice:
8 minutes of practice:
5 L-Push-ups
:30 sec hollow hold/:30 sec arch hold

Structure

Strength:
10 Rounds:
5 SB Cleans
5 Tuck Jumps
*No rest between rounds. Just flow from station to station*
**Be as explosive as possible on tuck jumps**


Conditioning:
“Structure Jackie”
2k AB
50 D-Ball Thrusters
30 Supinated KB Rows 

Today’s Link – 10 Short Daily Drills to Combat Back Pain


Muscle Snatch – Exercise Guide and Benefits

June 26, 2017

Tuesday

Barbell Club

 A. Muscle-Snatch 5-5-5-5-5


B. EMOM 7 mins:
2 No hook, no feet power snatches@60%


C. EMOM 7 mins:
1 Snatch + 5 OHS@60%


D. Snatch Pull 5×5@75%

Endurance

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


B. Every 3 min for 15 min:
Run 400m (hold last 800m pace)

Today’s Link – Muscle Snatch – Exercise Guide and Benefits


1 64 65 66 67 68 75