Specialty WOD

Structure & Barbell Club

January 19, 2018

Saturday

Structure

Teams Of Two:
2 Rounds For Time:
800m Ski Erg
150 Air Squats
20 Sandbag Cleans (Over Shoulder)
200m Sandbag Carry (10 Lengths)
*Stimulus = Make the Sandbag on the Heavy side!* 

Barbell Club

A. 2 pos-Hang Snatch 5×1@70%

B. Power Snatch 5-5-5-5

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

D. 3 Level- Snatch Balance 5×1 *building* 

 

 


Keep Your Friends Close and the Bar Closer

January 17, 2018

Thursday

Endurance

 A. 4 sets:
2:00 row (hold 25/20 SPM)
*Rest 2:00*


B. 4 sets:
1:00 row (hold 30/25 SPM)
*Rest 1:00*

Barbell Club

 A. 3-Level Clean, 5×1@75%


B. Power Clean 5-5-5-5


C. EMOM 5 mins:
3 NHNF hang clean@75%


D. Push Press 5-5-5-5

 

Today’s Link – Keep Your Friends Close and the Bar Closer


Gymnastics and Structure

January 16, 2018

Wednesday

Gymnastics

A1. 4×15 lat pull downs
A2. 30s false grip hold

B.4×3 Ring transition

C. EMOM 5 min:
Muscle Up 

Structure

 Strength:
Max Distance SB Carry
*Rest as needed x3*
**focus on nose breathing and maintaining IT**

Conditioning:
20 Sandbag Deadlifts
15 Sandbag Squats
10 Sandbag Cleans
5 AB Cals
*Rest 3 mins x 2*

Finisher:
Cyclical Rowing – 500m

 

 


Endurance & Barbell Club

January 16, 2018

Tuesday

Endurance

 A. 4 sets:
2:00 AB (hold 70/60/50 RPM)
*Rest 2:00*

B. 4 sets:
1:00 AB (hold 75/65/55 RPM)
*Rest 1:00*

Barbell Club

 A. 3-Level Snatch, 5×1@70%

B. Hang Power Snatch, 5×2@80%

C. EMOM 5 mins:
2 NHNF Snatches, 75%


D. Snatch High Pull, 5×3@75%

 



Structure

January 14, 2018

Monday

Structure

Strength:
A1. SB Bench Press 5×5
A2. Supinated Band Lat Pulldowns 5×10

Conditioning:
10-9-8-7-6-5-4-3-2-1
SB Press
1-2-3-4-5-6-7-8-9-10
KB Deadlifts
rest 2 mins then…
10-9-8-7-6-5-4-3-2-1
AB Cals
1-2-3-4-5-6-7-8-9-10
SB squats


Endurance

January 13, 2018

Sunday

Endurance

A. 5 sets:
3:00 clock:
ski 20/15 cals
AMRAP AB cals
*Rest 3 min*

B. 5 sets:
20s max effort row
*rest 1 min*


Structure & Barbell Club

January 12, 2018

Saturday

Structure

Strength:
A1. Supinated Barbell Rows, 4×10
A2. Barbell Roll-Outs, 4×10

Conditioning:
Teams of 2
600ft SB Carry
50 SB Clean
40 Cal AB
30 SB Squats
20 Bear Crawls (50ft=1 rep) 

Barbell Club

A. CG Deadlift 5-5-5-5-5


B1. Push Press 5-5-5-5


B2. Weighted Pullup 5-5-5-5


C. Pause Front Squat 3-3-3-3-3 

 

 


The First Pull In Weightlifting Is the Great Teacher

January 10, 2018

Thursday

Endurance

 A. 4×2:00 ski erg (hold within 5s)
*Rest 1 minute*

B. Every 2 min for 18 min:
Ski 400/300m
*hold within 5s each round*

Barbell Club

A. 3-Level Snatch, 5×1@70%

B. Hang Power Snatch, 5×2@80%

C. EMOM 5 mins:
2 NHNF Snatches, 75%

D. Snatch Pull, 5×2@105% 

 

Today’s Link – The First Pull In Weightlifting Is the Great Teacher


Gymnastics & Structure

January 9, 2018

Wednesday

Gymnastics

 A. 4 sets of: 5 support pulses + 5 bottom of dip pulses + 5 support pulses + 5 bottom of dip pulses

B1. 3×5 best swings on rings
B2. 3×5 ring transition


C. EMOM 5 min: 1 MU/3 ring pull ups + 3 ring dips

Structure

Warm-Up:
Ext Obliques (3x10x2seconds)

Strength:
AMRAP 8 mins:
Farmer’s Carry Every time you break
Complete x6 SB Cleans (over the shoulder)

Conditioning:
For Time
100ft Reverse Sled Drag
200ft Shuttle Sprint
30 SB Squats
*Rest 3 Min x 3* 

 

 


Endurance & Barbell Club

January 8, 2018

Tuesday

Endurance

A. 3×4:00 row (hold each row within 5s)
*Rest 2 minutes*

B. 3×2:00 row (hold 5s faster than part A)
*Rest 1 minute*

C. 3×1:00 row (hold 5s faster than part B)
*Rest 30 seconds*

 

Barbell Club

 A. 3-Level Clean, 5×1@70%

B. Power Clean 5×2@80%

C. EMOM 5 mins:
2 NHNF hang clean@80%

D. Power Jerk 3-3-3-3

 

 


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