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Tag Archive for: STT3

    • DM and GC Warming up
      DM and GC Warming up
  • STT3.6

    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

    S&C WOD

    -For time
    1600m sled drag

    Assistance

    150% 1RM Back squat Rack walk outs x 1 x 8

    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
       “A long slog” choose weight heavy enough to fast walk, not too light to all out run and not too heavy to make it a slow walk. Aim for <15:00. Remember quality walking technique! Look back to last Saturday to see what you can drag.

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  • STT3.5

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the Clean Deadlift for the warm ups make the pauses at position 1 and 2. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -No run/row today

    Strength
    -ME Clean Deadlift
    – Find your 1 rep max of perfect form.

    S&C WOD
    -Death by 42.5/35kg OHS
    -3,6,9,12,14,16,18,21 etc

    Assistance
    Weighted strict pull ups x 2 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
       ME Clean deadlift. This is to practise and strengthen your 1st and 2nd pull. Remember the double knee bend.  Then a wod to test your OHS endurance. Finish with some heavy pull ups to keep your upper body ticking over after all the pushing and isometric shoulder work.

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  • STT3.4

    S&C Restday.

    Keep up with your MWOD targets and get on a high skill session on your other targets

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  • STT3.3

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

    Strength

    -DE Bench (75% with bands) + Power clean (75% of PC)
    -Bench x 3 + Power clean x 3 x 4-7

    S&C WOD
    4 RFT
    10 TTB
    20 OHS grip walking lunge (each leg)
    10 Hang power snatch
    20 OHS grip walking lunge (each leg)

    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

    A more challenging DE wod and slightly heavier than last time. Then a wod with some OHS assistance in it.

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    STT3.2

    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
    2 R(each)FT
    30 back squat 100/80kg
    Rest 0.5 the working time

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

    To test your strength endurance. We have not completed a 20RM this cycle, we are doing this instead. Then Jerk dips to improve your jerk.

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  • STT3.1

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

    Strength
    -DE Box squat 75% 1RM x 4 x 3-6
    -On 1:20
    S&C WOD
    EMOM 16:00
    Odd minutes: C&J 80% 1RM x 2
    Even minutes: Muscle ups x 2

    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.

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

    Intent

    DE plus bands to increase your power and strong hips. Then the EMOM of heavy loads mixed with gymnastics to increase work capacity for longer duration. Finish off with “Tabata Hollow Rock Monday”

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