Specialty WOD

Gymnastics & Structure

April 25, 2018

Wednesday

Gymnastics

A. PVC Handstand (freestanding/walk)

B. Banded HS Pops

C1. 4x 6-8 Strict HSPU
C2. 4x30s Banded Hollow Hold

Structure

Warm-Up:
“Musical” Sandbag/Medball Frront Squats

Strength:
Sandbag Squats, Find Max Reps for Max Weight

Conditioning:
5 Rounds, Rest as Needed:
10 Sandbag Deadlifts
10 Sandbag Push Press
2 Sled Sprint

Finisher:
High Box Jumps (2 Step takeoff)

 

 


Getting the Bar Past the Knees In the Snatch & Clean

April 24, 2018

Tuesday

Endurance

A. Every 2 min for 12 min:
Run 200m

B. Every 4 min for 16 min:
Run 500m 

Barbell Club

A. 2 SG DL+ 1 Power Snatch, 5×1 *building*

B. Every 2 mins for 10 mins:
Snatch, work to a heavy double

C. Snatch Pull 5×3@105%

D. Pause Back Squat, 2-2-2-2

 

Today’s Link – Getting the Bar Past the Knees In the Snatch & Cleans


Structure

April 23, 2018

Monday

Structure

Warm-Up:
Oblique Fights x 4 Sets (:30)
Squat Fights x 4 Sets (:30)

Strength:
OH Carry + Farmer’s Carry + Sandbag Carry

Conditioning:
AMRAP 10 mins:
10 Sandbag Squats
6 Sandbag Cleans, Alt.
2 Sled Drag

Finisher:
Heavy Sandbag Over Bar


Endurance

April 22, 2018

Sunday

Endurance

A. Every 4 min for 24 min:
Run 800/600m

B. 5 sets:
:20 ME Row
*Rest :45-:60*


Structure & Barbell Club

April 21, 2018

Saturday

Structure

Teams Of Three
EMOM 12 mins:
Teammate 1: Sandbag Deadlifts
Teammate 2: Hercules Hold
Teammate 3: Sled Sprint (or Shuttle Sprint)
*Rotate movement every minute (4x Each)*

*Rest 4 Mins*

EMOM 12 mins:
Teammate 1: Sandbag Squats
Teammate 2: Medball Pec Squeeze
Teammate 3: Reverse Sled Drag
*Rotate movement every minute (4x Each)* 

Barbell Club

A. CG Deadlifts 5-5-5-5-5

B. Front Squat, 7×2@85%

C. Power Jerk, 4×3@70%

D. Push Press, 5-5-5-5 

 

 


Endurance & Barbell Club

April 19, 2018

Thursday

Endurance

A. Every 4 min for 24 min:
Run 800/600m

B. 5 sets:
:20 ME Row
*Rest :45-:60*

Barbell Club

A. Snatch High Pull, 5×1@70%

B. EMOM 5 mins:
2 Pulls + 1 Snatch@75%

C. BN Split Jerk 2-2-2-2

D. 3 Level Snatch Balance, 1-1-1-1-1

 

 


Gymnastics & Structure

April 18, 2018

Wednesday

Gymnastics

A. Wall walks/shoulder taps

B. Freestanding HS/HS Walk

C1. 4×8-10 strict HSPU

C2. 4×15 hollow rocks

Structure

Warm-up:
Oblique Opener

Strength:
Sandbag Step-Ups / Lunges

Conditioning:
AMRAP 10 MIN
8 Sandbag Thrusters
4 Sandbag Push Press
2 Sled Sprint

Finisher:
Seated Box Jumps
 

 

 


Endurance & Barbell Club

April 17, 2018

Tuesday

Endurance

A. 2 sets:
3×1:00 Ski
*Rest :30*
3×1:00 AB
*Rest :30*
**Rest 1 min between sets**

B. 3 sets:
3x:30 Ski
*Rest :30*
3x:30 AB
*Rest :30*
**Rest 1 min between sets**

Barbell Club

A. 3 Position Clean Pull, 5×1@75%

B. 1 Power Clean + 1 Clean + 1 Push Jerk, 5×1@70%

C. 2 Dips + 1 Jerk, 5×1@75%

D. Front Squat + Split Jerk 2-2-2-2-2

 

 


Structure

April 16, 2018

Monday

Structure

Warm-Up:
Pec Walks
Pec Squats

Strength:
1-Arm Press
Plate Rows

Conditioning:
20-18-16-14-12
Sandbag Deadlifts
2-2-2-2-2
Reverse Sled Drag

Strength:
Seated Box Jumps
HEAVY Sandbag Cleans


Endurance

April 15, 2018

Sunday

Endurance

A. 25 min AMRAP:
Run 700m
AB 1km/.7km
15 box jumps 24/20″

B. 4 sets:
:15 AB sprint
*Rest :45-:60*


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