Specialty WOD

Endurance & Gymnastics

August 19, 2018

Sunday

Endurance

A. Every 3 min for 12 min:
Run 500/400m

B. Every 3 min for 12 min:
AB 2/1km

C. Every 3 min for 12 min:
25/20 burpee box jump over 24/20”

Gymnastics

A. 3 knees to chest + rope climb

B. Seated rope climb

C. Candlestick + pistol x 6 reps

D. Bottom up pistol x 8 reps

 


Structure & Barbell Club

August 18, 2018

Saturday

Structure

Strength:
KB Leg Extensions+hold
5 x :30 leg extension+:30 hold

Conditioning:
AMRAP 12:
10 Double KB Swings
10 Goblet Squats
50’/50’ Single Arm OH Carry

Barbell Club

A. Muscle Snatch, 5-5-5-5

B. 3 Position Power Snatch (floor, below knee, above knee), 5×1@70%

C. Snatch + 2 OHS, 5×1@75%

D. Sotts Press, 5-5-5-5


Endurance, Barbell Club & Structure

August 16, 2018

Thursday

Endurance

A. Every 5 min for 15 min:
Run 1000m

B. Every 2 min for 10 min:
Run 200m (sprint)

Barbell Club

A. Hang Clean High Pull, 5×3@70%

B. Hang Power Clean, 5×3

C. Push Press + Push Jerk, 2-2-2-2

D. Front Squat + Split Jerk, 5×2@75%

Structure

Strength
SB Clean 5×5

Conditioning:
10 min AMRAP:
200m row
10 Sandbag Thrusters
10 Ring Rows

 


Gymnastics & Power!

August 15, 2018

Wednesday

Gymnastics

A. 3 knees to chest + rope climb

B. Seated rope climb

C. Candlestick + pistol x 6 reps

D. Bottom up pistol x 8 reps

Power!

Dynamic Effort Upper
Floor Press 8×2

A1. Band assisted pushup 4×12
A2. Pendlay Row 4×12

B1. Standing 1-arm arnold 4×10
B2. Ring Rows 4×10

 


Endurance, Barbell Club & Structure

August 14, 2018

Tuesday

Endurance

A. Every 5 min for 15 min:
Row 1,000m

B. Every 2 min for 10 min:
Row 250m (sprint)

Barbell Club

A. 3 Position Snatch High Pull (floor, below knee, above knee), 5×1@70%

B. Muscle Snatch, 5-5-5-5

C. 3 Level Snatch, 5×1@70%

D. Pause SG Deadlift to ext. 5-5-5-5

Structure

Strength:
A1.Pendlay Rows 4×10
A2.Sandbag Z-Press 4×10

AMRAP 8:
200m Row
10 KB Dimmel Deadlifts
10 Sandbag Squats
10 Sandbag Presses


Power!

August 13, 2018

Monday

Power!

Max Effort Lower
5RM Belt Squat

A1. Banded KB Swings 4×12
A2. KB Front Rack Lunge 4×12

B1. KB March 4×1:00
B2. KB farmers carry 4x100ft


Endurance & Gymnastics

August 12, 2018

Sunday

Endurance

A. 2:00 AB
*Rest 1:00*
1:00 AB
*Rest 1:00*
:30 AB
*Rest 1:00*

B. 2:00 Row
*Rest 1:00*
1:00 Row
*Rest 1:00*
:30 Row
*Rest 1:00*

C. 2:00 Ski
*Rest 1:00*
1:00 Ski
*Rest 1:00*
:30 Ski
*Rest 1:00*

D. 2:00 Burpees
*Rest 1:00*
1:00 Burpees
*Rest 1:00*
:30 Burpees
*Rest 1:00*

Gymnastics

A. Rope climb + pull up 3×5

B. Rope climb practice

C. Tempo pistols 3×5

 


Structure & Barbell Club

August 11, 2018

Saturday

Structure

Strength:
5-4-3-2-1
A1. SB Toss
A2. Box Jump

“Madison Triplet”
5 rounds for time:
500ft SB Carry
14 “hay bale” cleans

Barbell Club

A. CG Deadlift 3-3-3-3

B. Clean Hight Pull, 5×3@75%

C. Power Clean, 6×2@80%
*1 min rest*

D. Clean, 5×1@85%

 


Endurance, Barbell Club & Structure

August 9, 2018

Thursday

Endurance

A. Every 4 min for 20 min:
Ski 500m

B. Every 2 min for 8 min:
AB 10 cals. (max effort)

Barbell Club

A. Pause Snatch 7×1 *building*
*Rest 1 min*

B. Power Snatch 2-2-2-2

C. BN Push Split Jerk 1-1-1-1-1

D. Pause Back Squat 5×2@80%

Structure

Strength:
Sumo Deadlift 5-5-3-3-1-1

Conditioning:
AMRAP 60 sec:
10 SB Deadlifts
10 SB Squats
*Rest 3 mins x 3*

 


Gymnastics & Power!

August 8, 2018

Wednesday

Gymnastics

A. Rope climb + pull up 3×5

B. Rope climb practice

C. Tempo pistols 3×5

Power!

Max Effort Upper
Bench Press 5RM

A1. Band tricep press 4×15
A2. Band facepull 4×15

B1. Band Pull apart 4×15
B2. DB Rollback 4×15

 


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