Specialty WOD

Power!

June 18, 2018

Monday

Power!

Max Effort Lower 1RM Deficit Deadlift
A1. Lilly Shrugs 4×8
A2. Reverse Lunges 4×8

B1. Band KB swings 4×10
B2. Lying band leg curls 4×10


Structure & Barbell Club

June 16, 2018

Saturday

Structure

Strength:
A1. SB floor press 5×10
A2. Yates row 5×10

Conditioning:
“Structure’s Fear”
50ft SB carry + 50ft bear crawl
50ft farmer’s carry + 50ft bear crawl
50ft sled drag + 50ft bear crawl
X 3 rounds
*follow the leader style*

Barbell Club

A. Clean, 2RM

B. Split Jerk, 2RM

 


Endurance, Barbell Club & Structure

June 14, 2018

Thursday

Endurance

A. Every 4 min for 16 min:
Ski 500m

B. Every 5 min for 15 min:
Run 200m
Ski 200m

Barbell Club

Snatch, 1RM

Structure

Strength
A1. Z-press 4×8
A2. Neutral grip lat pulldown 4×8

Conditioning:
5 SB deadlifts
5 broad jumps
*rest :30s x 6*

 


Gymnastics & Power!

June 13, 2018

Wednesday

Gymnastics

A1. 4×5 push to hips
A2. 4×5 beat swings

B. Ring floor transitions (jumping/banded)

C1. 4×20 lat pull downs
C2. 4×5 ring dips

Power!

Max Effort Upper
1RM Bench Press- Reverse Bands

A1. Arnold Press 4×12
A2. DB Row 4×12

B1. Plate front raise 4×15
B2. Plate rear delt fly 4×15

C. 50 band lat pulldown

 


Endurance, Barbell Club & Structure

June 12, 2018

Tuesday

Endurance

A. Every 3 min for 12 min:
Run 400m

B. Every 5 min for 15 min:
Run 800m

Barbell Club

Clean & Jerk, 1RM

Structure

Strength
A1. Sumo Deadlift 4×10
A2. Barbell Rollout 4×10

Conditioning:
In 2 mins
200ft SB carry
Max cals on rower
*rest 2 mins x 3*

 


Power!

June 11, 2018

Monday

Power!

Dynamic Effort Lower
9×3 Deadlift against bands

A1. Banded Goblet Squat 4×12
A2. KB RDL 4×12

B1. Reverse Lunges 4×12
B2. DB Farmers Cary 4x50ft

C. 50 Knees to chest


Structure & Barbell Club

June 9, 2018

Saturday

Structure

Strength:
Sloth Viking Press 4×10

Conditioning:
AMRAP 16 mins
5 SB Squats
50ft SB carry
5 SB Press
50ft SB carry
*alternate rounds with a partner*

Barbell Club

“Oly Total”
Snatch, 1RM
Clean & Jerk, 1RM

 


Endurance, Barbell Club & Structure

June 7, 2018

Thursday

Endurance

A. 4x2km AB
*Rest 2:00*

B. 4x10s AB sprint
*Rest 90s*

Barbell Club

A. Power Snatch, 1RM

B. Snatch Balance, 1RM

C1. SG Deadlift 5-5-5-5
C2. Weighted Dip 5-5-5-5

Structure

Strength:
Sled Rope Pulls 25ft x 5 (AHAP)

Conditioning:
5 SB toss
50ft heavy reverse sled drag
x 4 rounds

 


Gymnastics & Power!

June 6, 2018

Wednesday

Gymnastics

A1. 4×10 beat swings (rings)
A2. 4×10 ring rows (false grip)

B. Russian dips 4×5

C. Ring transitions (floor)

D1. 3×4-6 strict ring dips
D2. 3×4-6 ring pull ups (false grip)

Power!

Dynamic Effort Upper
10×2 Bench Press against bands

A1. Arnold Press 4×12
A2. Barbell Row 4×12

B1. DB Lateral Raise 3×8
B2. DB Front Raise 3×8

C.100 band facepulls

 


Endurance, Barbell Club & Structure

June 5, 2018

Tuesday

Endurance

A. 6x250m Row
*Rest 3:00*

B. Run 1.5 miles

Barbell Club

A. Power Clean, 1RM

B. Power Jerk, 1RM

C1. Partner Back ext., 3×10
C2. P-Bar Hold, 3×20-30sec

Structure

Strength:
Farmer’s Carry Max weight x 50ft
5 attempts

Conditioning:
In 2 mins:
200ft sandbag carry
100ft sled sprint
*Rest 2 mins x 3*

 


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