Specialty WOD

Endurance & Gymnastics

December 2, 2018

Sunday

Endurance

A. AMRAP 3 min:
Ski 9/7 cals.
9 Burpees
*Rest 3 minutes X 3 sets*

B. AMRAP 3 min:
AB 9/7 cals.
9 Box Jumps 24/20″
*Rest 3 minutes X 3 sets*

Gymnastics

A1. 4×20 Banded Lateral Shoulder Walks
A2. 4x20s Banded Hollow Hold

B. Beat Swing + Hand Release 4×8-10

C. Standing Kipping Pull-Ups 4×10

D1. 3×8 Eccentric Pull-Ups
D2. 3×10 Banded Shoulder Raises

 


Structure & Barbell Club

December 1, 2018

Saturday

Structure

“Skanderbeg”
Strength:
A1: Javelin Press 4×10 (L/R)
A2: Archer Ring Row 4×10

Conditioning:
Buy in: 1000ft SB Zercher Carry
then…
80 cals AB
40 OH Box Step-ups
20 Bear Crawls

Barbell Club

A. Power Clean from blocks, build to a heavy single

B. Clean, build to a heavy double

C1. CG Deadlift w/pause at knee, 5-5-5-5
C2. Weighted Ring Dip, 5-5-5-5-5

 


Endurance & Barbell Club

November 29, 2018

Thursday

Endurance

3 rounds for time:
AB 30 cals.
Ski 30 cals.
Row 30 cals.

Barbell Club

A. Power Snatch, build to a heavy triple

B. Snatch, build to a heavy double

C1. Partner Back Ext, 3×12
C2. Side Plank, 3×30-45sec/side

 


Gymnastics & Power!

November 28, 2018

Wednesday

Power!

Belt Squat 5×8

A1.DB DL 4×12
A2. DB Lateral Box Step-ups 4×12

B1. DB Farmers carry 4x100ft
B2. Banded Dead Bug 4×20

Gymnastics

A1. 4×20 Banded Lateral Shoulder Walks
A2. 4x20s Banded Hollow Hold

B. Beat Swing + Hand Release 4×8-10

C. Standing Kipping Pull-Ups 4×10

D1. 3×8 Eccentric Pull-Ups
D2. 3×10 Banded Shoulder Raises

 


Endurance & Barbell Club

November 27, 2018

Tuesday

Endurance

A. 3 sets:
Row 20/15 cals.
*Rest 1 min.*

B. 3 sets:
Ski 20/15 cals.
*Rest 1 min.*

C. 3 sets:
AB 20/15 cals.
*Rest 1 min.*

Barbell Club

A. Split Jerk, build to a heavy triple

B. Push Jerk, 1RM in 10 minutes

C. Push Press, 4×5@70% of part B

D1. Rear Delt flies, 3×8-10

D2. Barbell Tricep Extension, 3×8-10

 


Power!

November 26, 2018

Monday

Power!

Spoto Press 4×10

A1. Seated Face Pulls 4×20
A2. Tall Kneeling See Saw Press 4×20

B1. Barbell Strict Press 4×10
B2. Supinated Ring Row 4×10


Endurance & Gymnastics

November 25, 2018

Sunday

Endurance

A. 4 sets:
Ski 500/400m
*Rest 2 min.*

B. 4 sets:
AB 30/20 cals.
*Rest 2 min.*

Gymnastics

A. Handstand hold 3x20s

B. Wall walk + HS walk (12 min.)

C. Handstand/HS Walk practice (12 min.)

 


Structure & Barbell Club

November 24, 2018

Saturday

Structure

Strength:
Sled Drag & Row
Drag 50ft then Row 50ft x 5 sets

Conditioning:
100 SB Z-Press
*3 Pull-ups/5 Ring Rows everytime you break*

then…

1000ft SB Carry

Barbell Club

A. Clean & Jerk, 5×1@80%
*rest 1 min*

B. Power Clean off Blocks, 2-2-2-2-2-2

C. Clean Pulls, 5×3@85%

 


Power! & Gymnastics

November 21, 2018

Wednesday

Power!

Strength:
Pin Squats 4×8

Accessory Movements:
A1. Plank March 4x:30
A2. Kettlebell Front Rack Wall Sit 4x:30

B1. Single Leg Glute Bridge March 4x:30
B2. KBRDL 4x:30

Gymnastics

A. Handstand hold 3x20s

B. Wall walk + HS walk (12 min.)

C. Handstand/HS Walk practice (12 min.)

 


Endurance & Barbell Club

November 20, 2018

Tuesday

Endurance

A. For time:
20 cal. row
*Rest 1 min. X 4 sets*

B. For time:
20 cal. AB
*Rest 1 min. X 4 sets*

C. 10 min AB easy

Barbell Club

A. 2 Pulls + 1 Snatch, 5×1@80%

B. Hang Power Snatch, 2-2-2-2

C. SG Deadlift to ext. 5-5-5-5

D. Back Squat, 7×1@85%; Rest 1 min

 


1 2 3 4 52