Specialty WOD

Power!, Accessory & Barbell Club

May 23, 2019

Thursday

Power!

Strength
Strict press drop sets 8/6/6 x 4

A1. Bradford Press 5×10
A2. KB Gorilla Row 5×10
A3. Pizza Plate Press 5×10

B1. Powell Raise Flat 3×10
B2. Garhammer raise 3×10

Accessory

1a. Trap Bar DL 4×5 *building*
1b. Broad Jump 4×5

2a. DB Hip Thrusts 4×12
*upper back on bench*
2b. Ball Slam 4×12

3a. Jumping Alt. Lunges 3×20
*either BW or 2 light DB/s at side*
3b. Plank Shoulder Taps 3×20
3c. Speed Skaters 3×20
*use medball*

Barbell Club

A. Snatch Balance – 5×3 @60%

B. Snatch – 7×3 @70%

C. Deficit Snatch Pull – 6×3 @90%

D1. Plate Holds – failure
D2. Wrist Curls – 3×12

 


Endurance, Barbell Club & Gymnastics

May 22, 2019

Wednesday

Endurance

For time:
AB 30/20 cals.
Run 200m
*Rest 2 min x 6 sets*

Barbell Club

Jerk
A. Power Jerk – 5×3 @70%

B. Split Jerk – 5×2 @70%

C. BTN Push Press – 4×3 @60%

D. Jerk Dips – 5×3 @100% of FS

E. Reverse Flies

Gymnastics

A. T2B Target Practice 4×8

B. Single Leg T2B/K2C 4×8

C. Pistol Lunges 4×10 alt.

D1. Tempo Step Down 3×6
D2. Pike Compressions 3×10

 


Power!, Accessory & Barbell Club

May 21, 2019

Tuesday

Power!

Strength
Heels Elevated Squat 4×10

A1. Goblet Curtsy Lunge 4x:30
A2. KB Swings 4x:30

B1. Side Plank Clamshell 4x:30 per side
B2. Plank March 4x:30

Accessory

1. Close Grip Bench Press 10-10-8-8/max
*increase each set*
**8/max – heavy set of 8, then drop weight (around 10-20lbs) and go for max reps**

2a. Single Arm DB Bench 3×8/arm
2b. Band Lat Pulldown 3×15

3a. BB Tricep Extensions (overhead) 3×15
3b. Plank DB Row (one hand on bench, body extended, same leg extended in air) 3×8/arm
3c. Banded Curls 3×10/10
*supinated/pronated*

Extra Credit
75/50 cal ski
*at the start of each minute: 10 Russian Twists*

Barbell Club

A. Clean High Pull, floor + hang – 6x(1+2) @60%

B. Power Clean w/o split + Power Jerk – 6x(2+1) @70%

C. Deficit Clean Pull – 6×3 @90%

D. Good Mornings – 3×12

 


Endurance & Barbell Club

May 20, 2019

Monday

Endurance

For time:
Run 400m
Row 400m
Rest 3 minutes x 5 sets

Barbell Club

A. Snatch High Pull, floor + hang – 5 sets @60%

B. Snatch – 7×2 @70%

C. Snatch Balance – 5×3 @60%

D. Snatch Pull – 5×3 @105%

E. DB Side Bends – 4×12

 


Endurance, Accessory & Gymnastics

May 19, 2019

Sunday

Endurance

A. For time:
Run 800m
AB 4km/3km
Run 800m

*Rest 3 minutes*

B. For time:
Run 800m
Ski 1200m/1000m
Run 800m

Accessory

1a. DB Single Leg Box Squat 3×16
1b. Plank w/ KB drag 3×16
1c. Glute Bridge Floor Press 3×16

*rest 1 min*

2a. KB Clean x5 3 sets
2b. KB Press x5
*rest 90 seconds*
2c. KB reverse Lunge x5
*one arm at a time*
2d. KB goblet Squat x5

Tabata:
X4 sets
Side Plank R
Side Plank L
Windshield Wipers
Flutter Kicks

Gymnastics

A. T2B Target Practice 4×6

B. T2B Conditioning with Med Ball 4×8-10

C. Chair Squats 4×6 per leg

D. Negative Pistols 4×4 per leg

 


Structure, Endurance & Barbell Club

May 18, 2019

Saturday

Structure

Strength
Zercher Squat 5×10

Conditioning
:30 on/:30 off
Landmine Chest Press
Ring Face Pulls
Hammer Curls
OH Hold
x4

Endurance

A. Every 6 min for 18 min:
Run 800m

B. Every 3 min for 15 min:
Run 400m

Barbell Club

A. BTN Tall Power Jerk – 7×3, light

B. Power Jerk + Split Jerk – 6x(2+1) @70%

C. BTN Push Press – 5×3 @55-60%

D. Weighted Push-ups – 3×10

 


Power!, Accessory & Barbell Club

May 16, 2019

Thursday

Power!

Warmup – Ballistic Medball toss

Strength:
Bench Press: 8×3 x 1 1/2 reps

A1. Half Kneeling Landmine Press 4×10 per arm
A2. Band Pull apart 4×20

B1. Landmine Croc Row 4×10 per arm
B2. Wallsit KB Pulse 4×20

Accessory

1. Deadlift (3 sec ecc.) – 4×8

2a. KB Single Leg DL – 3×8/leg
2b. Split Stance Band Chop – 3×6/side

3a. Box Step Up – 3×12
3b. Palof Deadbug – 3×10

4. Cyclist Squats – 3×20

Barbell Club

A. Power Clean + Push Press – 6x(2+1) @70%

B. Clean Panda Pull, floor + hang – 6x(1+2) @90%

C. Front Squat – 5×5 @80%

D. Jerk Dips – 5×3 @100% of FS

 


Power! & Barbell Club

May 16, 2019

Thursday

Power!

Warmup – Ballistic Medball toss

Strength:
Bench Press: 8×3 x 1 1/2 reps

A1. Half Kneeling Landmine Press 4×10 per arm
A2. Band Pull apart 4×20

B1. Landmine Croc Row 4×10 per arm
B2. Wallsit KB Pulse 4×20

Barbell Club

A. Power Clean + Push Press – 6x(2+1) @70%

B. Clean Panda Pull, floor + hang – 6x(1+2) @90%

C. Front Squat – 5×5 @80%

D. Jerk Dips – 5×3 @100% of FS

 


Endurance, Barbell Club & Gymnastics

May 15, 2019

Wednesday

Endurance

A. Every 6 min for 18 min:
Run 800m

B. Every 3 min for 15 min:
Run 400m

Barbell Club

A. Snatch High Pull – 6×3 @65%

B. Snatch – 5×3 @75%

C. 3 Level Snatch Balance – 5sets @65%

D. Snatch Panda Pull – 4×2 @90%

E. DB Tricep Ext. – 3×12

Gymnastics

A. T2B Target Practice 4×6

B. T2B Conditioning with Med Ball 4×8-10

C. Chair Squats 4×6 per leg

D. Negative Pistols 4×4 per leg

 


Power!, Accessory & Barbell Club

May 14, 2019

Tuesday

Power!

Strength
Snatch Grip Deadlift 5×5

A1. DB Pulse Squat 4x:30
A2. Knee Raise with Hold 4x:30

B1. DB Reverse Lunge 4x:30
B2. DBRDL 4x:30

Accessory

1. Seated Strict Press 5×5

2a. DB Bench Press 12-10-8-16
2b. Chest Supported Row 4×10

3a. DB Z-Press 3×10
3b. HK Band Pull-Aparts 3×15

4a. 3 Way Shoulder 3×10/10/10
4b. BB Bicep Curls (5 sec ecc.) 3×12

Barbell Club

A. Split Jerk – 7×2 @75%

B. Power Jerk – 5×3 @65%

C. Push Press – 5×5 building

D1. Single Arm DB Rows – 3×12
D2. Handstand Holds – Until Failure

 


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