Sport WOD

Sport Week of 7.17.17

Day 1

Deadlift 3×3

RDL 3×10

4RFT:
100m Sled Sprint 25lb/empty
Run 200m
100m Sled Sprint 25lb/empty
2 Min Rest

3-5x
Banded Hammy pull-down
30 Second Weighted Chinese
Plank


Day 2

Segment Snatch Pull + Snatch
1”, Knee, Hip, Hip Snatch Hip, Knee, 1”
5 x 1, 3 Misses Allowed

Split Jerk Heavy for day
No more than 2 misses
First 3 Warm-Up weights, pause 3 sec in catch

50’ Suitcase Lunge x 4*Each

3RFT
50 Double Unders
20 Cal Bike


Day 3

5×3 Box Jump + Depth Drop + Jump
Pair w/ 20 Banded Pull-apart

“Helen”
3RFT
Run 400m
21 Kettlebell Swing 53/35lb
12 Pull-Ups

3-5x
10+ Hanging Leg Raises
15+ GHD Back Extensions


Day 4

Moderate Length Handstand Walk or freestanding hold,
freestanding hspu x3

Bench Press + Weighted Ring Dip 4×5

12x
250 M Row
2 Min Rest


Day 5

Segmented Clean Pull + Clean
1”, Knee, Hip, Hip Clean Hip, Knee, 1”
4×1, 1 Missed Clean Allowed

4RFT
50’ Overhead Walking Lunge
115/73lb
12 Toes-2-Bar
200m Run

**if space is an issue count how
many alternating lunges it would
take to make 50’


Day 6

30RFT
1 Ring Muscle Up
2 Squat Snatch 135/93lb
3 Bar Facing Burpee

Sport Week of 7.10.17

Day 1
We are not programming metcons this week due to Granite Game Qualifier workouts.

5×3 Box Jump + Depth Drop
Pair w/ 20 Banded Pull-apart

5×2, 5×1 Back Squats
Choose following option based off sticking point: Add wt. to 5×1
• Add weight from last week
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

5×5 Bench Press

3×8 Bulgarian Squat + 1 Min Chinese Plank


Day 2

3 Strict Press + 5+ Push Press + Max Effort Handstand Walk x 5

5x
5 Weighted Strict Pull-up + 7-10 IYT

50’ Yoke Carry + 30 Second Static hold x 5


Day 3

Tempo Front Squat 1xMax Weight 3/3/x/3

5×10 Weighted Cossacks Each + RMU/BMU moderate rep

400M Reverse Sled Pull


Day 4

Segmented Clean Pull 5×1
1”, Knee, High Hang – pause 2-3 seconds at each position, pull at high hang, approximately 80-85%
Pause 2-3 at hip, knee, 1”

5x
8-10 KB/DB SLRDL
50’ Waiters / Suitcase Carry
15+ GHD Back Extensions


Day 5

Snatch Heavy for day
Start working sets @ 60% and increase by 3-5% until 3 misses

Clean & Jerk Heavy for day
Start working sets @ 60% and increase by 3-5% until 2 misses

3-5x
8 + weighted step ups (no higher than 20”)
10 Barbell Bent over row
10 + Barbell Rollouts
Max Effort hollow hold

Week of 7.3.17

Day 1

5×3 Box Jump + Depth Drop
Pair w/ 20 Banded Pull-apart

Every 2 Minutes for 10 Minutes
complete 3 Back Squats
Choose following option based off sticking point:
• Add weight from last week
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

4RNFT
5-10 Strict HSPU
5-10 Hanging Leg Raises
30-60 Sec. Hollow Hold
200M Sled Push

5×20 Sec Bike / 40 Sec Rest


Day 2

Segmented Snatch Pull 5×1
1”, Knee, High Hang – pause 2-3 seconds at each position, pull at high hang, approximately 80-100%
Pause 2-3 at hip, knee, 1”

Video and post on stmfc to ensure proper position,

http://www.catalystathletics.com/exercise/315/Snatch-Segment-Pull/

“Badger”
3RFT
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m


Day 3

Split Jerk 5×3
5 second hold in Jerk

5RFT:
500m Row
15 Burpees
30 Double Unders

5×15+ Back Extensions
5×15+ GHD Sit-ups (slow and controlled)


Day 4

Snatch 5×3 @ 65-75%

Tempo Front Squats 5×3
3/3/x/3

EMOM 20
A) 5+ Ring Muscle-up
B) 50’ Handstand Walk
C) 10+ Toes-2-Bar
D) 200M Run

200M Farmers Carry Lunge
*Every Break Perform 10 Push-Up


Day 5

2 Position Power Clean 5×2
Below Knee – Mid Thigh

Romanian Deadlift 5×10

7x800m
:30 rest between each 800m
Workout Details: This is a classic cut down workout where the pace will get progressively faster every 800m interval. This is an easier workout. If you have a 6:30
mile or less you should be able to hold the paces. If your mile is slower, start at a comfortable pace.

Workout Pacing:
1st 800m: in 2:12/400m (or 33sec/100 pace)
2nd 800m: in 2:08/400m (or 32sec/100 pace)
3rd 800m: in 2:04/400m (or 31sec/100 pace)
4th 800m: in 2:00/400m (or 30sec/100 pace)
5th 800m: in 1:56/400m (or 29sec/100 pace)
6th 800m in 1:52/400m (or 28sec/100 pace)
7th 800m in 1:48/400m (or 27sec/100 pace)


Day 6

3 Person Team:
100 Burpee Box Jumps
100 Thrusters 135/93lb
100 Pull-ups
100 Wall Balls 20/14 to 10/9’
100 Cal Bike

One person works, one person pushes sled 100m. Men have 25 plate, one person rests.

 

Week of 6.26.17

Day 1

Hang Snatch High Pull, flat footed 4×4

Power Clean + Front Squat + Clean + Jerk x 5
3 second in pause in Jerk

Jump Squat 3×3 (light)

3RFT
5 Power Clean & Jerk 135/93lb
30 Double Unders


Day 2

5xMax Effort Handstand Hold
(free standing in 4×4’)

super set with

Depth Drop 5×3

8×5 Back Squats
Choose following option based off sticking point:
• Add weight from last week
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

3×10 Bulgarian each
weight should be light

5-8x200M Run
Rest 1:1


Day 3

Power Snatch + OHS + Snatch x5
2 sec pause in bottom

Split Jerk 5×3
5 second hold in Jerk

3-5RNFT:
Sled Sprint 100m (50 Down/50 B)
5-10 D-Ball Ground to Shoulder
Suitcase Carry 200m (100m Each)

3x
10 DB Row *Each
10 DB Press *Each
10 DB RDL * Each
1 Min Yoke Hold at 110%+ of Back Squat 1Rm


Day 4

3×5 Turkish Get-up Each
5×5 Tempo Strict HSPU 3/x/x/3

Row
2x1000m
Rest 2:00 between reps
4x500m
Rest 1:00 between reps
8x250m
Rest :30 between reps

*** minimize by 1x2x4 sets if short on time

3-5x
10 Barbell Roll-out
15+ Back Extensions
Max Effort L-Seat


Day 5

Tempo Front Squats 5×5
5/5/x/5
* Superset with Ring To Sternum-ups + Ring Dips (5+ Reps each)

3×8 Step Up each leg + 1 Min. Chinese Plank
* low box, do not use back leg to push off

2x
AMRAP 3
5 Hang Power Snatch 95/63lb
10 Burpee Over Bar

Rest 2 Min


Day 6

Hidalgo
For time:
Run, 2 mi
Rest 2 mins
20 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
20 Overhead Walking Lunge With Plates, 45/35 lbs
20 Box Jumps, 24/20 in
20 Squat Cleans, 135/95 lbs
Rest 2 mins Run, 2 mi

If you’ve got a twenty pound vest or body armor, wear it.

 

Week of 6.19.17

Day 1

Snatch 1RM

Two Person Team
AMRAP20
10 Cal Row
10 Ring Muscle-ups
20 Cal Row
20 Overhead Squat 165/108lb
30 Cal Row
30 Bar Muscle-up
40 Cal Row
40 Front Squats 165/108lb
50 Cal Row
50 Burpee Box Jump 20”


Day 2

Clean & Jerk 1RM

Sled Sprints 10x50m
*Rest 1 Min Between

3x
IYT Shoulder x 8-10
30 Sec Weighted Chinese Plank
30 Sec L-Seat


Day 3

Box Jump 3×3

8×5 Back Squats
Choose following option based off
sticking point:
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

5RFT
5 Deadlift 275/178lb
10 Bar Over Burpee
15 Pull-Up


Day 4

Skill:
Inverted Shoulder taps 3×10
(5 each side)

Handstand Walk 3-5 attempts

Strict Handstand Push-up 3×5+

For time:
Row 1k Buy In
Then
3RFT
10 Hang Power Snatch 95/63lb
400m Run

200M Log Carry x 3 :
Burpee Partner Tire Flip 200m


Day 5

“Fran”
21-15-9 Reps for time
Thruster 96/63lb
Pull-up

5-8RNFT
15/12 Cal Bike
50’ Yoke Carry
Max Effort Hollow Hold


Day 6

Box Jump 3×3

5×5 Front Squats
Choose following option based off
sticking point:
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

2RFT
100ft Farmers Carry Lunge
100/70lb
25 Toes-2-Bar
50 Unbroken Double Unders

Week of 6.12.17

Day 1

Back Squat 1RM

3RNFT:
Sled Sprint 50m 180/125lb
20 Russian Swing 70/53lb
Sled Sprint 50m 180/125lb
20 Alternating Pistol Squats


Day 2

Turkish Get up right side x 5
Turkish Get up left side x 5

5x
100’ Famers Carry
10 RDL
10 + Hanging Leg Raises
30 Sec Weighted Chinese Plank

20 Cal Bike x6
Rest 1 Minute


Day 3

Snatch @ 5×3 65-75%
Clean & Jerk 5×3 @ 65-75%

For time:
Run 1 Mile
3RFT
5 Strict HSPU
10 C2B
15 Air Squats

Rest 2 Min

Run 800m
2RFT
10 Strict HSPU
20  C2B
30 Squats

Rest 2 Min

Run 400m
1RFT
30 Strict HSPU
30 C2B
30 Squats


Day 4

Every 2 Minutes for 10 Minutes
1-5+ Ring Muscle + 5-10 Ring Dips

2RFT:
Row 500m
25 Toes-2-Bar
25 Burpee
Row 500m
Rest 1:1

3-5x
Yoke hold 1 Min at 90-110% of Back Squat


Day 5

Deadlift 1RM

3RNFT
20 Russian Swing
10 KB Press *Each
10 KB Row *Each
Wt. Plank x Max w/45/25


Day 6

3×5 Pause Squat or ¾ Squat
Pick based on your sticking point.
Partner AMRAP 35
50 Power Clean + Jerk 135/93lb
50 Bar Muscle Up
50 Front Squats 135/93lb
50 Shoulder to Overhead
50 Bar Over Burpee
50 Cal Row

Switch Partner every 200 M Run

Week of 6.5.17

Day 1

Clean
Min 0-2: x 3 @ 60%
Min 2-4: x 3 @ 65%
Min 4-6: x 2 @ 70%
Min 6-8: x 2 @ 75%
Min 8-10: x 1 @ 80%
Min 10-13: x 1 @ 85%
Min 13-16: x 1 @ 90%
5RNFT
10/7 Ring Muscle-up
Max Effort Push-up
50’ Walking Lunge 135/103lb
50m Sled Push
* Front Rack Axle Bar


Day 2

5×1 Overhead Squat

“Slick Rick”
21-15-9 reps for time
Box Jump 24/20”
Power Snatch 75/53lb
Pull-up (c2b)

12 min cap

At 15 minutes start:

21-15-9 for time:
Overhead Squats 95/63lb
Burpees


Day 3

“Triple 3”
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

50 Minute Cap


Day 4

Front Squat 15 Min to Heavy 2

21-15-9-15-21 Reps for time:
Thruster 45/33lb
Box Jump 24/20”


Day 5

30 Ring Muscle ups for time
(7 min cap)

10x
5 Hang Power Clean 145/98lb
5 Shoulder To Overhead
15/12 Cal Bike
Rest 1 Min


Day 6

Snatch
Min 0-2: x 3 @ 60%
Min 2-4: x 3 @ 65%
Min 4-6: x 2 @ 70%
Min 6-8: x 2 @ 75%
Min 8-10: x 1 @ 80%
Min 10-13: x 1 @ 85%
Min 13-16: x 1 @ 90%

5RFT
6 Toes-2-Bar
9 Push-ups
12 Pistols

Week of 5.29.17

Day 1

Memorial Day Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Pull-ups, Push-ups, Squats can be portioned anyway you want.


Day 2

3×50’ handstand walk

Pause Jerk 5×1 @ 40-50%
Superset with 50’ handstand walk

Split Jerk
Min 0-2: x 3 @ 60%
Min 2-4: x 3 @ 65%
Min 4-6: x 2 @ 70%
Min 6-8: x 2 @ 75%
Min 8-10: x 1 @ 80%
Min 10-13: x 1 @ 85%
Min 13-16: x 1 @ 90%

Hang Power Clean 5×1


Day 3

Back Squat 2RM
Back Squat 5×3 @ 80% of weight reached + 5 Box Jumps

AMRAP15
1500M Row
then
5/3 Bar Muscle-ups
20 Alternating Pistols
30 Double Unders

Circuit: 2x
Hamstring Pull-Down x15 Each
Wt. Plank 45/25 x Max
Chin-Up x Max


Day 4

5RFT
5 Power Clean 185/123lb
10/8 Cal Bike
10 Bar Facing Burpees
Rest 2 Minute

For time:
400M Run
25 Kettlebell Swings 53/35lb
1 Minute Rest
400M Run
50 Box Jumps 24/20”
Rest 1 Minute
400M Run
25 Kettlebell Swings 53/35lb


Day 5

Power Snatch 1 Rep

Front Squat 5×3

Nancy
5RFT
400M Run
15 Overhead Squats 95/63lb

@ 20 Minutes (after clock starts for Nancy)

3x
1 Minute Weighted Chinese Plank
10 + hanging Leg raises
30 Second Side Plank


Day 6

6x
5 Deadlift 225/153lb
10 Handstand Push-ups
250 M Row

5RNFT
10 KB Press (Each)
10 RDL(Barbell)
200m Sled (100 Forward/100 Backward)

***keep light this is accessory

Week of 5.22.17

Day 1

Every 90 seconds for 19:30
1 Snatch + 1 Hang Snatch + 1 Overhead Squat

* you may increase weight throughout

AMRAP12
Bike 20/15 Cal
10 Pull-Up (c2b)
10 Hang Power Clean 135/93lb

Rest 3 Min

3 Rounds
Run 400m
Sled Drag 200m
*100F/100B

3×30 Sec + Hollow Hold


Day 2

Back Squat 10×3 @ moderate

10-9-8-7-6-5-3-2-1 Reps for time:
Burpee Box Jump Overs
Toes-2-Bar
Push-ups

1x800M Run
2x400M Run
3×200 M Run


Day 3

5x 5 Push Press + 3 Push Jerk + 1 Split Jerk

AMRAP8
20 Alt DB Snatch 70/50lb
30 Double Unders

3-5x
Dumbbell Bench 8-10 reps
Dumbbell Row 8-10 reps each
1 Min Weighted Plank


Day 4

30 Ring Muscle ups for time
(7 min cap)

Strict Handstand Biathlon:
For time:
400m Run
30 Strict Handstand Push-ups
400m Run
20 Strict Handstand Push-ups
400m Run
10 Strict Handstand Push-ups

Each time the athlete breaks a set of HSPU they must run a 200-meter lap.

3x
IYT Raise x8 Each
Chinese Wt. Plank x Max *45/25


Day 5

5×3 Clean and Jerk @ 85%

Pause Front Squat 5×2
*Pause 3 @ Bottom, 5 @ Top

AMRAP15
3 Power Clean 115/73lb
6 Thruster 115/83lb
9 Pull-Up

2x1k Row
1:1 work Rest Ratio


Day 6

AMRAP32
3 Mile run buy-in
then
5 Burpees
5 Toes-2-Bar
5 Deadlift 225/153lb

3RFT
50’ Handstand Walk
10 Sandbag Ground To Overhead 60/40lb

Week of 5.15.17

Day 1

Back Squat 6RM
Back Squat 3×4 @ 90% of
weight

6RFT
6 Alt. Front Rack Lunges 165/113lb
6 Shoulder to Overhead 165/113lb
6 Box Jump 30/24”


Day 2

Snatch Heavy 3 Rep
then
Snatch 5×5 @ 80%

AMRAP20
5/2 Ring Muscle-ups
10 Hang Power Snatch 95/63lb
20 Wall Balls 20/14 to 10/9’ target

3x
30 GHD Sit-ups
1 Minute Chinese Plank


Day 3

3×5 Deadlift

21-18-15-12-9-6-3 reps for time
Row for Cal
Bar Facing Burpee

Each round starts with one Power Clean at 225/153lb

5RNFT
5/2 D Ball Ground to Shoulder
25 Push-ups
200 M Log Carry


Day 4

Every 2 Minutes for 14 Minutes
1 Split Jerk
5+ Strict C2B Pull-ups

21-15-9 reps for time
Push-Press 115/73lb
Toes-2-Bar
Bike

Rest 2 Minutes

100 Double Unders for time.
Each time you break its 5 burpees

3x
50’ Heavy Farmers Carry
50’ Hanstand Walk
30 Second Weight Plank 90/45lb


Day 5

5×5 Pause Front Squat
5 sec at bottom, 5 at top

For time:
400 M Run + 50 Cal Row
Rest 2 Minutes
800M Run + 30 Cal Bike
Rest 2 Minutes
800M Run + 30 Cal Row
Rest 2 Minutes
400M Run + 50 Cal Bike


Day 6

2012 Regional Event 4
For time:
50 Back Squats 135/93lb
40 Pull-ups
30 Shoulder to Overhead 135/93lb
50 Front Squats 85/65lb
40 Pull-ups
30 Shoulder to Overheard 85/65lb
50 Overhead Squats 65/45lb
40 Pull-ups
30 Shoulder to Overhead 65/45lb

22 Min Cap

3x
Station 1: Bench Press x5
Station 2: Plate Raises x 10
Station 3: DB Bentover Row
Station 4: 10 Lateral Wall Ball Toss
Station 5: 2-4 Rope Climbs
* Each station is 1 Minute