Specialty WOD

Endurance & Barbell Club

July 22, 2019

Monday

Endurance

A. For time:
Row 1000m

*Rest 5 min*

B. Row 90s @1K pace
*Rest 90s X 6 sets*

Barbell Club

A. Snatch High Pull – 7×3 @50%

B. High Hang Snatch – 6×2 @70%

C. Snatch Panda Pull – 4×3 @90%

D. Close-grip High Pull – 3×8

E. Weighted Sit-ups – 3×10

 


Endurance, Accessory & Gymnastics

July 21, 2019

Sunday

Endurance

For time:
Run 1200m
Row 1000m
Ski 1000m
AB 50/35 cals
Run 600m
Row 500m
Ski 500m
AB 25/20 cals
Run 200m

Accessory

1a. Barbell Reverse Lunge 3×8/Leg
1b. Plank Knee Tap 3×16
1c. Single Arm DB Bench 3×8/Arm

2a. Underhand Barbell Row 3×12
2b. Split stance band chop 3×8/side
2c. Single Arm KB clean to squat 3×5/Arm

Tabata
Lateral Raise
KB Shrugs
Band Tricep pushdown

Gymnastics

A. PVC Butterfly Pull Ups 3×10

B. Mini Butterflies 4×10-12

C. Butterfly Pull Ups (with spotter)

 


Structure, Endurance & Barbell Club

July 20, 2019

Saturday

Structure

Strength:
A1. Yates Row 5×5
A2. Cricket 5x:10

Conditioning:
Teams of 2
100 Ball Slams
80 SB Squats
60 Double KB Sumo DL
40 Medball Knee Tucks
20 DB Bear Crawl

Endurance

A. Run 800m

*Rest 8 minutes*

B. Every 4 min x 20 min:
Run 400m @800m pace

Barbell Club

A. Push Press + Power Jerk – 5x(2+1) @70% of Push Press

B. Split Jerk – 5×3 @70%

C. Wide Stance Back Sq – 5×3 @70%

D. DB Leg Ext. – 4×10

 


Power!, Accessory & Barbell Club

July 18, 2019

Thursday

Power!

Strength:
Bench Press – 1RM

A1. Seated DB Press 5×10
A2. Meadows Row 5×10

B1. 50 tricep pressdown & 50 pull-aparts

Accessory

1a. Close Grip Bench Press 4×8
1b. Wide Grip Pull-ups 4×6-8

2a. Kneeling DB Press 3×8/Arm
2b. Single KB Row 3×8/Arm
2c. Weighted Plank 3x30sec

3a. KB Skullcrusher 3×10
3b. Band Pull-Aparts 3×10
3c. Barbell Bicep Curls 3×10

Barbell Club

A. Cln High Pull + Power Cln – 5x(2+1) @50%

B. Clean – 6×2 @75%

C. Jefferson Curls – 5×3, light

D. Dips – 4×10

 


Endurance, Barbell Club & Gymnastics

July 17, 2019

Wednesday

Endurance

A. Run 800m

*Rest 8 minutes*

B. Every 4 min x 20 min:
*Run 400m @800m pace*

Barbell Club

A. High Hang Sn – 5×2 @65%

B. Hang Sn High Pull – 6×3 @55%

C. Deficit Sn Pull – 4×3 @90%

D1. Leg Raises – 3×10
D2. DB Side Bends – 3×10

Gymnastics

A. PVC Butterfly Pull Ups 3×10

B. Mini Butterflies 4×10-12

C. Butterfly Pull Ups (with spotter)

 


Power!, Accessory & Barbell Club

July 16, 2019

Tuesday

Power!

Strength
Front Squat – build to a heavy single

A1. Barbell Lunges 4×8
A2. Goblet Good Morning 4×8

B1. KB Crossbody Leg Lift 4×8
B2. KB Lilly Shrugs 4×8

Accessory

1. Deadlift (3 sec pause at knee) 5-5-3-3-3

2a. SL Box Squat 3×8/Leg
2b. Glute bridge palof 3×6/side

3a. Lateral Jump to Box Jump 3×3/side
3b. BB rollout 3×10
3c. Deficit SL Deadlift 3×8/Leg

Barbell Club

A. Front Squat + Split Jerk – 5x(2+1) @70% of Jk

B. Jerk Dip Drives – 5×2 @90%

C. Jerk Dips – 4×3 @90% of FS

D. Seated Box Jump – 5×5

 


Endurance & Barbell Club

July 15, 2019

Monday

Endurance

3 sets:
:30 Row @30 SPM

*Rest 1:00*

1:00 Row @24 SPM

*Rest 1:00*

2:00 Row @20 SPM

*Rest 3:30*

Barbell Club

A. Tall Clean – 5×5, light

B. Clean – 5×3 @70%

C. Clean Deadlift – build to heavy triple & repeat weight x3

D1. Barbell Bicep Curls – 4×12
D2. Barbell Wrist Curls – 4×15

 


Endurance, Accessory & Gymnastics

July 14, 2019

Sunday

Endurance

A. 15 min. AMRAP:
Run 500m
AB 15 cals

*Rest 4 minutes*

B. 15 min. AMRAP:
Row 500m
15 Burpees over Erg

Accessory

1a. Tempo DB thruster 3×8
1b. Plank Knee Tap 3×16
1c. Landmine Row 3×12

2a. Split Stance DB Press 3×10
2b. Glute Bridge Palof Press 3×6/side
2c. SL Box Squat 3×8/Leg

3. 30 sec on / 30 sec off x 3 sets
Arm AB Sprint
Alt. DB Curl
Lu Raise

Gymnastics

A. Kipping Pull-Up Walk Through 4×10

B. Beat Swing + Hand Release 4×5

C. Kipping Pull Up 4×5

D. PVC Butterfly Pull-Ups 3×10

 


Power!, Accessory & Barbell Club

July 11, 2019

Thursday

Power!

Bradford Press 5×12

A1. Ring Bicep Curl 4×10
A2. DB Bench Press 4×10

B. Pendlay Row 4×10

C. Tricep Burner

Accessory

1. Backsquat (3 sec eccentric) 4×6
2a. Bulgarian Split Squats 3×8/Leg
2b. Banded palof Press 3×6/side
3a. DB Stiff Leg DL 3×12
3b. L-Sit 3x20sec
4. Banded Hamstring Curls 3×15

Barbell Club

A. Hang Snatch High Pull + Hang Snatch – 5x(1+2) @70%

B. Hang Panda Pull – 5×3 @85%

C. Seated Muscle Snatch – 5×5

D. 10 Yard Sprints – 6 sets

 


Endurance, Barbell Club & Gymnastics

July 10, 2019

Wednesday

Endurance

A. For time:
Run 200m
*Rest 1:00 X 6 sets*
**building**

B. For time:
Run 1.5 miles

Barbell Club

A. Tall Snatch – 6×3

B. Hang Power Snatch – 6×3 @70%

C. Snatch Deadlift – heavy single, 3×1 @90%

D. Wall Walks – 5×3

E. Max Distance Triple Broad Jumps – 5 sets

Gymnastics

A. Kipping Pull-Up Walk Through 4×10

B. Beat Swing + Hand Release 4×5

C. Kipping Pull Up 4×5

D. PVC Butterfly Pull-Ups 3×10

 


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