Specialty WOD

Power! & Gymnastics

January 16, 2019

Wednesday

Power!

1&1/4 Strict Press 4×8

A1. Ring Dip 5×10
A2. Gorilla Row 5×10
A3.Oblique Slam Ball 5×10

B1.Deltoid Complex- feel the burn

Gymnastics

A1. Single Arm Hang 4x15s
A2. Snap to Support 4×5

B. Jumping Bar MU 3×3

C. Banded Bar MU 4×3

D. Bar MU Practice 10 min.

 


Endurance & Barbell Club

January 15, 2019

Tuesday

Endurance

A. Row 60 cals
*rest 3 mins x 3*

B. AB 60 cals
*rest 3 mins x 3*

Barbell Club

A. Tall Power Jerk, 3×5

B. Push Press + Power Jerk 6×3

C. Wide Stance Back Squat, 3×3 @80%

D1. Good Mornings 4×8
D2. DB Row 4×8

 


Power!

January 14, 2019

Monday

Power!

Seated Good Morning 5×10

A1. Weighted Knee Tuck Hold 4x:20
A2. Banded KB Swings 4x:20
A3. KB Rack Squat Hold 4x:20

B1. Sled Sprint x 6


Endurance

January 13, 2019

Sunday

Endurance

A. 7x:30 max cal AB
*rest 1 min*

**rest 3 mins**

B. 7x:30 max cal row
*rest 1 min*

**rest 3 mins**

C. 7x:30 max cal ski
*rest 1 min*


Structure & Barbell Club

January 12, 2019

Saturday

Structure

Strength:
Yates Row 5-5-5-5-5
Cricket 5x:10

Conditioning:
16 rounds
100m row
10 Double KB squats
100ft KB Front Rack Carry
*alteranate rounds with partner*

Barbell Club

A. BTN Push Press, 5×3 *building*

B. BTN Power Jerk, 4×2 @70%

C. Jerk Dip Drives, 3×3 @85%

D1. Push-ups
D2. Back Extension: 4×10

 


Endurance & Barbell Club

January 10, 2019

Thursday

Endurance

A. For time:
Ski 20 cals.
15 box jumps 24/20″
*Rest 2 min. X 5*

B. For time:
Ski 1000m

Barbell Club

A. Block Snatch High Pull, 5×3 @70%

B. Block Muscle Snatch, 5×3 building

C. Seated BTN Snatch Press 3×5, light

D1. Bar Triceps Extensions
D2. Partner Sit-ups: 4×10

 


Power! & Gymnastics

January 9, 2019

Wednesday

Power!

Board Press 4×8

A1. Bradford Press 5×10
A2. Lateral Raise 5×10

B1. Band Lat Pull-down 5×20
B2. Band Kneeling Press-down 5×20

Gymnastics

A1. Snap to Support 4×5
A2. Beat Swings 4×6

B. Seated Banded Bar MU 4×5

C. Bar MU w/Spotter 4×3

 


Endurance & Barbell Club

January 8, 2019

Tuesday

Endurance

A. 4×40 cal row
*rest 2 min*

B. 4×40 cal AB
*rest 2 min*

Barbell Club

A. Block Clean High Pull, 5×3 @70%

B. Block No Split Power Clean, 5×2 @70%

C. Front Squat 3×3 @70%

D. Close Grip Upright Row & Reverse Flies Superset: 4×8

 


Power!

January 7, 2019

Monday

Power!

Pause deadlift 5×5

A1. Hip Banded Reverse Lunge 4×12
A2. KB Turkish Sit-ups 4×12

B1. Dual KB Sumo DL 4×12
B2. Windshield Wipers 4×12
B3. Jump Squats 4×12


Structure & Barbell Club

January 5, 2019

Saturday

Structure

Strength:
3 level SB Squat 1-1-1-1-1-1-1
:10 hold at each level

Conditioning:
100 DB Floor Press
*10 Cal Ski every time you break*
then…
100 Band Lat Pull-downs

Barbell Club

A. 3-Level Snatch, 5×1@70%

B. Hang Power Snatch, 5-5-5-5

C. EMOM 5 mins:

2 NHNF Snatches, 70%

D. Snatch Pull, 5×2@105%

 


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