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Tag Archive for: STT2

  • STT2.7

     S&C Rest Day

    Check out the Emperor of MWOD talking squats. Remember to MWOD your areas or need. If you are not following the cycle properly and still want to train we will program a wod for you at the class.

    Single Sport

    Swim 500m @80% first half, 90% second half
    Bike 5m @80% first half, 90% second half
    Run 5k @80% first half, 90% second half
    Ruck 10m@80% first half, 90% second half

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  • STT2.6

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
    HSPU                                                     Ring Rows
    Hollow body (1 rock=1 rep)         GHR
    Front Squat (ATG)                           Overhead Squat (ATG)
    Sotts Press                                          MWOD
    -Run 200m, include some sprints.

    S&C WOD

    Newport Beach Crippler
    For time
    30 Body weight back squats
    Run 1600m

    Sled Drag 10m x 5

    Cool Down

    -Row 200m (before assistance work)
    -3X NFT 5-15 reps
    Back to wall POSE                             BOF Hops
    Kipping HSPU Drill                            Reverse Hypers
    MWOD                                                 Box Breathing

    Intent

    This is a benchmark workout, Strength endurance and speed strength and a focus. Keep skill maintained on the run. Then sled drags, practice for next weeks wod! Find a heavy weight you can fast walk but not run with, try sub 4:00 mph.

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  • STT2.5

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the Push press. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -Run 200m, include some sprints.
    Strength
    -ME Push press
    -5RM x 5

    S&C WOD
    5 RFT
    Row 250m
    5 Power cleans 70% 1RM

    Assistance
    Weighted sit ups x 5 x 5

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

    -3X NFT 5-15 reps
    Tall Clean                             Walking Jerk
    Reverse Hypers                                OHS
    MWOD                                 Box Breathing

    Intent

    Wide stance to get your hips strong. Gone for the 6 reps for a change. Keep barbell speed up. The wod is a near max lift so its very important to keep good position.

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    STT2.4

    S&C Rest Day

    Check out some photos from 2008. Remember to MWOD your areas you need. If you are not following the cycle properly and still want to train we will program a WOD for you at the class. Below is for those of you following single sport program.

    Single Sport

    Swim Repeat 250m
    Bike Repeat 1.5M
    Run Repeat 800m
    Row Repeat 1500m
    Ruck Repeat 1M 30kg
    Rest 1:3, stop when form or pace fails

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  • STT2.3

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the Deadlift. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -Run 200m, include some sprints.

    Strength

    -ME Deadlift (regular stance, powerlifting style)
    Find your 1 rep max.
    -Suggested rep scheme
    -1 Breath per set
    10-10-10-10-5-5-3-3-3-1-1-1

    S&C WOD

    2x 6:00 AMRAP (Rest 2:00)
    5 Quality Butterfly Unbroken (UB) Pull ups
    10 Russian KBS 2/1.5 pood
    5 Press ups

    Assistance

    Assistance
    -Tabata assisted hollow rocks
    -0:20-0:10 x 8

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

    -3X NFT 5-15 reps
    Tall Clean                           Walking Jerk
    Reverse Hypers                 OHS
    MWOD                                 Box Breathing

    Intent

    -Intent: To find a new Deadlift PB then get you to keep good butterfly technique in a wod. Finished off with more hollow body tabata.

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  • STT2.2

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence

    -3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
    Press ups                                            Pull ups
    Hollow body (1 rock=1 rep)         GHR
    Front to wall Squat                         Overhead Squat (ATG) Clean & Jerk
    MWOD

    -Run 200m, include some sprints.

    S&C WOD

    “Nancy”
    5 RFT
    400m Run
    15 OHS 42.5/35kg

    Assistance

    Jerk dips, 110-150% of 1 RM jerk x 2 x 5

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run.

    -3X NFT 5-15 reps
    Tall Clean                            Walking Jerk
    Reverse Hypers                 OHS
    MWOD                                 Box Breathing

    Intent

    -Intent: A Benchmark workout, we test your run skill here and OHS. Then some jerk dips, we are doing these as extra strength work.

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  • STT2.1

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the BB row. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -Run 200m, include some sprints.

    Strength

    -DE Barbell row 70% 1RM x 3 x 4-8
    -On :40

    S&C WOD

    4 RFT
    10 Pistols (each leg)
    10 Evil Wheel roll outs
    50m Farmers walk 20/15kg each hand  

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run.

    -3X NFT 5-15 reps
    Tall Clean
    Walking Jerk
    Reverse Hypers
    OHS
    MWOD
    Box Breathing

    Intent

    Speed barbell rows to great power in your upper body for pull movements. Then a wod with a lot of lower body work and some more upper body pulling. Finish off with “Tabata Hollow Rock Monday”

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