Specialty WOD

Endurance, Accessory & Gymnastics

August 11, 2019

Sunday

Endurance

A. For time:
Run 800m
Row 2,000m
Run 800m

*Rest 5 min*

B. For time:
Ski 1,500m
Run 800m
Ski 1,500m

Accessory

1a. DB clean and Press 3×8/Arm
1b. Rotational Ball slam 3×12
1c. Barbell Single Leg DL 3×8/Leg

2a. Single Arm DB glute Bridge Floor Press 3×10/Arm
2b. Split stance palof Press 3×6/side
2c. Barbell lunges 3×12

Tabata:
4 rounds each
Flutter kicks
Band bicep curls
DB lateral raise

Gymnastics

A. Arch to L-Sits 4×3

B. Lat Rollouts 3×10

C. Jumping Bar MU 3×3

D. Bar MU Practice

 


Structure, Endurance & Barbell Club

August 10, 2019

Saturday

Structure

Strength
Max Farmer’s Deadlift

Team Strongman’s Fear
150ft Bear Crawl
100ft SB Lunge (on shoulder)
150ft Bear Crawl
100ft SB Carry
150ft Bear Crawl
100ft Low Sled Push

Endurance

AMRAP 3 min:
Run 400m
AMRAP Burpees
*Rest 3 min x 6 sets*

Barbell Club

A. Clean – 6×3 @80%

B. Clean Panda Pull – 5×3 @90%

C. Frog Stance Back Squat – 3×10 @60%

D. Pull-Ups – 4 sets AMRAP

 


Power!, Accessory & Barbell Club

August 8, 2019

Thursday

Power!

Strength:
Close Grip Bench Press 4×12

A1. Band Pull+DB Press 4×6 (L/R)
A2. Push-ups 4×12

B1. Band Tricep Pressdown 4×20
B2. Gorilla Row 4×20
B3. Medball Stir the Pot 4×20

Accessory

1a. Backsquat *3 sec eccentric* 6×3
1b. Broad jump 6×5

2a. Russian KBS 3×12
2b. DB farmers carry 3x50ft

3a. Medball skater squats 3×16
3b. Kneeling Medball rotation toss 3×8/side
3c. DB Box step ups 3×8/Leg

Barbell Club

A. Snatch Deadlift – 4×1 @90%

B. Sn High Pull + Power Sn – 5sets @70%

C. Bulgarian Split Squat – 3×10 each leg

D. Weighted Sit-ups – 3×15

 


Endurance, Barbell Club & Gymnastics

August 7, 2019

Wednesday

Endurance

A. Every 3 min x 18 min:
Ski 400m

B. Every 4 min x 16 min:
AB 30/20 cals.

Barbell Club

A. Split Jerk – 5×3 @70%

B. Front Squat – 5×3 @80%

C. Pause Jerk Dips – 4×1, 5sec hold @100% of FS

D1. Pendlay Row – 3×8
D2. Reverse Flies – 3×12

Gymnastics

A. Arch to L-Sits 4×3

B. Lat Rollouts 3×10

C. Jumping Bar MU 3×3

D. Bar MU Practice

 


Power!, Accessory & Barbell Club

August 6, 2019

Tuesday

Power!

Strength
1RM Front Squat

A. KB Deadlift+KB Row+KB Shrug 4x50ft

B. OH Plate Deadbug 4×20

Accessory

1a. Bench Press *3 sec pause at chest* 6×3
1b. Plyo Push-up 6×8-10

2a. Chest Supported DB Row 3×8
2b. HK Bottoms Up KB Press 3×8/Arm

3a. Band Face Pulls 3×15
3b. BB OH Tricep extensions 3×15
3c. DB Hammer Curls 3×8/Arm

Barbell Club

A. Power Cln + Split Jerk – 5x(2+1) @75%

B. Clean Deadlift – 4×3 @100%

C. Close-grip Bench Press – 3×12

D. Seal Rows – 3×8, 10sec hold on last rep

 


Endurance & Barbell Club

August 5, 2019

Monday

Endurance

AMRAP 3 min:
Run 400m
AMRAP Burpees

*Rest 3 min x 6 sets*

Barbell Club

A. Back Squat – 4×6 @80%

B. Block Snatch – 4×3 @65%

C. Block Snatch High Pull + Muscle Snatch – 4x(2+1) @50%

D. Barbell/DB Hip Thrusts – 3×10

E. Weighted Push-ups – 3×12

 


Endurance, Accessory & Gymnastics

August 4, 2019

Sunday

Endurance

A. For time:
Row 500m

B. Row 250 @500m pace
*Rest 2 min x 6-8 sets*

Accessory

1a. KB lateral Lunge 3×8/side
1b. Plank w/ kB drag 3×12
1c. Glute Bridge Floor Press 3×16

2a. DB Thruster *3 sec eccentric* 3×10
2b. Landmine rotations 3×16
2c. Feet Elevated Ring Row *3 sec ecc.* 3×10

30 sec on/30 off x 3 rounds
DB bicep curl (supinate to probate)
Upright row *3 sec eccentric*
Band OH push downs

Gymnastics

A. PVC Push Down 4×15

B. Seated Banded Bar MU 4×3

C. Jumping Bar MU 4×4

 


Structure, Endurance & Barbell Club

August 3, 2019

Saturday

Structure

Strength:
12 mins to work up to a heavy
100ft suitcase carry

Conditioning:
2019 CF Games
Wod 1
Teams of 4
3 Rounds
20 cals AB
30 Weighted Knees to Chest
40ft Heavy Partner Sled Push

Endurance

Every 7 min x 28 min:
Run 400m
Row 300m
Ski 200m

Barbell Club

A. Snatch – 15mins, up to 85%

B. Clean & Jerk – 15mins, up to 85%

C1. Strict Press – 4×12
C2. Weighted Reverse Plank – 4x1min

 


Power!, Accessory & Barbell Club

August 1, 2019

Thursday

Power!

Strength:
Spotto Press 5×10

A1. Ring Face Pull 4×12
A2. DB Floor Press 4×12
A3. Zottmon Curls 4×12

B1. Bent Over Rows 3×8
B2. Ring Bicep Curl 3×8

Accessory

1. Stiff Leg DL 4×8

2a. KB front rack reverse Lunge 3×8/side
2b. Downward band chop 3×8/side

3a. Banded KB swing 3×10
3b. Bounding Broad Jump 3×5
3c. Weighted side plank 3x20sec/side 

Barbell Club

A. Power Jerk + Split Jerk – 6x(1+2) @75%

B. Back Squat – 3×12 @60%

C. Jerk Dips – 4×3 @80% of BS

D. Single Arm DB Hold – 3sets, 30secs each arm

 


Endurance, Barbell Club & Gymnastics

July 31, 2019

Wednesday

Endurance

4 sets:
AB x :30 @70/60 RPM
*Rest 1:00*
AB x 1:00 @65/55 RPM
*Rest 1:00*
AB x 2:00 @60/55 RPM
*Rest 3:00*

Barbell Club

A. Clean & Power Jerk – 6x(2+1) @75%

B. Clean Deadlift – 4×3 @90%

C. Romanian Deadlift – 3×10

D. Close-Grip Bench Press – 4×12

E. Front Delt Raises – 3×10

Gymnastics

A. PVC Push Down 4×15

B. Seated Banded Bar MU 4×3

C. Jumping Bar MU 4×4

 


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