Specialty WOD

Endurance & Barbell Club

March 19, 2019

Tuesday

Endurance

A. Every 4 mins for 16 mins:
Run 400m

B. 1 mile TT

Barbell Club

A. Snatch High Pull 5×3-5 @70-75%

B. Muscle Snatch 1RM, 5×1-3 @80-85%

C. Power Clean + Push Press + Power Jerk + Split Jerk 5sets @70-80%

D. DB Reverse Flies 3×12

 


Power!

March 18, 2019

Monday

Power!

Snatch Grip Deadlift 8×3

A1. Resisted Leg Lowers 4×20
A2. KB Front Rack Lunges 4×20

B1. KB Squat Pulse 4×12
B2. KB Suitcase DL 4×12

C1. Abmat Sit-ups 1×50


Endurance & Gymnastics

March 17, 2019

Sunday

Endurance

2 Rounds for Max Calories:
4 Min. Clock-
Run 500m
AMRAP AB Cals.
Rest 2 min.
4 Min. Clock-
Run 500m
AMRAP Ski Cals.
Rest 2 min.
4 Min. Clock-
Run 500m
AMRAP Row Cals.
Rest 2 min. 

Gymnastics

A. Skin the Cat 4×3

B. Speed Transitions 4×5

C1. Rings to Hips 5×2
C2. Ring Dip Hold 5x20s


Structure & Barbell Club

March 16, 2019

Saturday

Structure

Strength
Chainsaw Rope Pulls+100ft Farmer’s Carry x 5

Conditioning
Barbell Flow
:30/:30
Wide Grip Bicep Curls
Barbell Skull Crusher
Barbell OH Hold
Dimmel Deadlift
x4

Barbell Club

A. Snatch 6×2 @85%

B. Power Clean + Jerk 5×1+2 @80-85%

C. Snatch Deadlift, 6×2 @100%

D. Lateral Shoulder Raises, 3×12

 


Endurance & Barbell Club

March 14, 2019

Thursday

Endurance

For total time:
AB 9 cals
Ski 9 cals
*Rest 1 min*
AB 12 cals
Ski 12 cals
*Rest 1 min*
AB 15 cals
Ski 15 cals
*Rest 3 min X 4 sets*

Barbell Club

A. Hang Clean 5×3 @70-80%

B. Hang Snatch 5×2-3 @70-80%

C. Block/Hang Snatch Panda Pull 5×3 @80-100%

D. Barbell Tricep Ext, 3×10

 


Power! Gymnastics

March 13, 2019

Wednesday

Power!

Seated Shoulder Press to Forehead-5×5
A1. DB Bench Press 4×10
A2. DB Bent Over Row 4×10

B1. Ring Face Pulls 4×12
B2. DB Power Clean 4×12
B3. DB OH Carry 4x100ft

Gymnastics

A. Skin the Cat 4×3

B. Speed Transitions 4×5

C1. Rings to Hips 5×2
C2. Ring Dip Hold 5x20s

 


Endurance & Barbell Club

March 12, 2019

Tuesday

Endurance

For total calories:
Row 1 min
*Rest 1 min*
Row 2 min
*Rest 1 min*
Row 3 min
*Rest 1 min*
Row 2 min
*Rest 1 min*
Row 1 min
*Rest 3 min X 2 sets*

Barbell Club

A. Hang Snatch 5×3 @80%

B. Power Clean + Push Press + Jerk 5 sets @70-80%

C. Clean High Pull, 5×3 @80-85%

D. Close-grip Upright Rows, 3×12

 


Power!

March 11, 2019

Monday

Power!

Back Squat – Heels Elevated-Narrow Stance 5×8

A1. RNT Squat 4×10
A2. Adductor Plank 4x:20

B1. KB Hip Thrust 4×10
B2. Side Plank 4x:20

C1. Band Good Morning 1×100


Endurance & Gymnastics

March 10, 2019

Sunday

Endurance

A. 3 min. AMRAP:
Row 200m
Max cals. AB
*Rest 3 min. X 3 sets*

B. 3 min. AMRAP:
12 BBJO 24/20″
Max cals. Ski
*Rest 3 min. X 3 sets*

Gymnastics

A. Floor transitions 4×5

B. Ring Hollow/Arch Hold 4×6

C1. Speed transitions 4×5
C2. False Grip Hold 4x20s

 


Structure & Barbell Club

March 9, 2019

Saturday

Structure

Strength
Harnessed Bear Crawl
5 sets: Max weight for 50ft

Conditioning
:40 on/:20 off
Station 1: SB hold
Station 2: Broad jump over bench
Station 3: Z-Press
x 5 sets

Barbell Club

A. Hang Snatch 5×2-3 @70-80%

B. Pause Jerk Dip + Split Jerk 5×2-3 @70-80%

C. Snatch Panda Pull, 6×2 @85%

D1. Back Ext. 3×12
D2. Partner Sit-ups 3×12

 


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