Specialty WOD

Power!, Accessory & Barbell Club

August 22, 2019

Thursday

Power!

Strength
Pause Bench 5×5

A1. Standing Filly Press 4×10
A2. Gorilla Row 5×10

B1. Plyo Push-ups 4x:30
B2. Chin above bar Hold 4x:20
B3. Quadruped DB Row 4x:20 per side

Accessory

1a. Box Squat 4×5
1b. Depth Jump 4×5

2a. DB step Ups 3×8/Leg
2b. Half Kneeling Palof Press 3×8/side

3a. KB single Leg Deadlift 3×8/leg
3b. Side Plank Shoulder Raise 3×8/side

Barbell Club

A. Clean & Jerk – 6×1-2 @85%

B. Front Squat – 5×2-3 @85%

C. Jerk Dip Holds – 5x10secs @100% of Jerk

D. KB Russian Twists – 3×12

 


Endurance, Barbell Club & Gymnastics

August 21, 2019

Wednesday

Endurance

A. For time:
Run 800m
*Rest 2 min X 3 (build)*

*Rest 5 min*

B. 3 RFT:
Run 400m (@800m pace)
15/12 cal. AB

Barbell Club

A. Snatch – 5×1-2 @80-85%

B. Snatch Panda Pull – 4×2

C. Wide Stance Back Squat – 5×5 @70%

D1. Seal Rows – 3×8
D2. Lateral Shoulder Raises – 3×12

Gymnastics

A. Floor Transitions 4×3

B. Skin The Cat 4×2

C. Forward Roll 5×2

D1. Bottom of Ring Dip Hold 3x15s
D2. False Grip Ring Pull Up Hold 3x15s

 


Power!, Accessory & Barbell Club

August 20, 2019

Tuesday

Power!

5 second Eccentric Back Squat 8×2

A1. One Half Turkish Get Up 4×16
A2. KB 1/4 Squat with Pulse 4×16
A3. KB Lateral Lunge 4×16

B1. KB Suitcase DL 3×20
B2. Jumping Lunges 3×20

Accessory

1a. Bench Press 5-5-5-5
1b. Weighted Pull-Up 4×5

2a. Supinated Barbell Row 12-12-10-8
2b. Weighted Push-up 4×10

3a. KB Shrugs *go right into carry* 3×20
3b. KB farmers carry 3×50 ft.
3c. Band Bicep Curl 3×20

Barbell Club

A. Split Jerk – 6×2 @80%

B. Pause Jerk Dip Drives – 6×1 @90%

C. Strict Press – 3×8

D. Strict Hanging Leg Raises – 3×10

 


Endurance & Barbell Club

August 19, 2019

Monday

Endurance

For time:
Row 800m
Ski 500m
*Rest 3 min x 4 sets*

Barbell Club

A. Clean & Jerk – 6×1 @85%

B. Clean Panda Pull – 4×2 @95%

C. 1 1/4 Front Squat – 5×2 @80%

D1. Single Arm DB Press – 3×12
D2. Single Arm DB Bicep Curl – 3×12

 


Endurance, Accessory & Gymnastics

August 18, 2019

Sunday

Endurance

A. For time:
Ski 500m

*Rest 5 minutes*

Ski 300m @500m pace
*Rest 2 min x 3*

*Rest 2 minutes*

B. For time:
AB 1km

*Rest 5 minutes*

AB .5km @average 1km RPM
*Rest 2 min x 3*

Accessory

1a. Barbell Split Squats (Front Foot Elevated)
1b. Split Stance Chop
1c. DB HK Arnold Press

2a. DB Hex Press
2b. KB Squat to Press
2c. Skater Squats

Tabata:
4 rds each
Band Curls
DB skull crusher
Rear Delt Ring Row
KB shrug

Gymnastics

A. Ring Dip Negatives 4×4

B. False Grip Ring Pull Ups 4×4

C. Floor Transitions 5×3

D1. Single Arm Ring Plank 3x20s
D2. Single Arm Ring Row Hold 3x20s

 


Structure, Endurance & Barbell Club

August 17, 2019

Saturday

Structure

Strength
A1. Plank DB Row 4×8 per arm
A2. DB Z-Press 4×8

Conditioning
Every 4 mins for 16 mins:
10 KB Reverse Lunge
10 Kneeling KB Press
10 Double KB Squats
10 Double KB SDHP

Endurance

Every 5 min x 30 min:
Run 400m
Ski 250m

Barbell Club

A. Snatch High Pull + Muscle Sn – 5x(1+2)

B. Snatch – 6×2 @80%

C. Back Squat – 5×3 @85%

D. Seated BTN Sn Press – 5×5

 


Power!, Accessory & Barbell Club

August 15, 2019

Thursday

Power!

Strict Press 5×10

A1. Banded Shoulder Retractions 4×10 per arm
A2. Tricep Kickback 4×10 per arm

B1. DB Row 4×10
B2. DB Skullcrusher 4×10

Accessory

1a. Banded Deadlift *focus on speed and force* 6×4
1b. Seated box jump 6×4

2a. KB clean to reverse Lunge 3×5/Leg
2b. Slam ball Russian twist 3×20
2c. Lunge Jumps *get height!* 3×16

3a. Goblet Cyclist squats 3×15-20
3b. Band hamstring curls 3×15

Barbell Club

A. Jerk Dip Drive + Split Jerk – 6x(2+1) @70%

B. 1 1/4 Front Squat + Power Jerk – 5sets @75% of Jerk

C. Jerk Dip Holds – 6x10sec @110% of FS

D. Single Arm DB Press – 4×12

 


Endurance, Barbell Club & Gymnastics

August 14, 2019

Wednesday

Endurance

Every 5 min x 30 min:
Run 400m
Ski 250m

Barbell Club

A. Clean + Split Jerk – 5×3 @70%

B. Clean Panda Pull – 4×3 @90%

C. Clean Deadlift – 5×3 @110%

D. Good Morning – 3×8

E. Superman Holds – 5x30secs

Gymnastics

A. Ring Dip Negatives 4×4

B. False Grip Ring Pull Ups 4×4

C. Floor Transitions 5×3

D1. Single Arm Ring Plank 3x20s
D2. Single Arm Ring Row Hold 3x20s

 


Power!, Accessory & Barbell Club

August 13, 2019

Tuesday

Power!

Back Squat-Heels Elevated-Narrow Stance- 5×8

A1. Banded Single Leg Deadlift 4×10
A2. Adductor Plank 4x:20

B1. Kneeling KB Clean 4×10
B2. Side Plank 4x:20

C1. Band Good Morning 1×100

Accessory

1a. Strict press 6-6-6-6
1b. Bent over DB Row 4×10

2a. Band lat Pulldown 3×12
2b. Weighted Push-up 3×10

3a. Lu Raise (plates) 3×12
3b. DB curl (1 DB held at 90 degrees while other works) 3×10/Arm
3c. BB OH Tricep extension 3×12

Barbell Club

A. Power Sn + Hang Sn – 6 sets @70%

B. Sn Panda Pull, floor + hang – 5x(1+2) @90%

C. Seated Muscle Sn – 5×5

D. 10yd Sprints – 8sets

 


Endurance & Barbell Club

August 12, 2019

Monday

Endurance

A. For time:
AB 20/15 cals.
10 BBJO 24/20″
*Rest 1 min X 5 sets*

B. For time:
10 Burpees over the erg
Row 20/15 cals.
*Rest 1 min x 5 sets*

Barbell Club

A. Jerk Dip Drives – 6×3 @70%

B. Power Jerk – 5×3 @75%

C. BTN Push Press – 5×5

D. Front Squat – 5×2 @85%

E. Single Arm DB Rows – 3×12

 


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