Specialty WOD

Endurance & Gymnastics

April 7, 2019

Sunday

Endurance

For time:
Run 1600m
Row 500m
Run 1600m
AB 30 cals
Run 1600m
Ski 500m

Gymnastics

A. Banded Transitions 4×4

B1. Jumping Ring MU 4×2
B2. Beat Swings 4×5

C. Ring MU

 


Structure, Endurance & Barbell Club

April 6, 2019

Saturday

Structure

Strength:
“Yoke” carries 8x100ft

Conditioning:
:40 on/:20 off
1. Neutral Grip DB Press
2. Kroc Rows
3. Rear Delt Flyes
4. DB Dimmel Deadlifts

Endurance

Every 4 min for 36 min:
Run 200m
Row 300m

Barbell Club

A. Hang Clean Deadlift – 6×5, light

B. Hang Clean High Pull – 8×3, light

C. Deficit Clean Pull to knees with 3 sec pause – 6×3, light

D. Lateral Raises + Seated Lateral Shoulder holds – 3x(10-12) + 10sec

 


Power! & Barbell Club

April 4, 2019

Thursday

Power!

Floor Press 4×12

A1. Ring Rear Delt Fly 4×10
A2. Cuban Press 4×10

B1. Seated See-Saw Press 4×20
B2. Gorilla Row 4×20

Barbell Club

A. Hang Snatch Deadlift – 6×5, light

B. Hang Snatch High Pull – 8×3, light

C. Deficit Snatch Pull to knees with 3 sec pause – 6×3, light

D. Push-ups + Single Arm DB Rows – 3×10-12

 


Endurance, Gymnastics & Barbell Club

April 3, 2019

Wednesday

Endurance

Every 4 min for 36 min:
Run 200m
Row 300m

Gymnastics

A. Banded Transitions 4×4

B1. Jumping Ring MU 4×2
B2. Beat Swings 4×5

C. Ring MU

Barbell Club

A. Jerk Dips – 10×3, light

B. Jerk Drives – 10×3

C. Tall Power Jerks – 10×3, light

D. Front Squat – 5×5 @70%

E. Reverse Flies – 3×10-12

 


Power! & Barbell Club

April 2, 2019

Tuesday

Power!

Box Squats 8×2

A1. Lateral Ball Toss 4x:20 (L/R)
A2. Weight Plate Squats 4x:40

B1. Weighted Plank 4x:40
B2. Wall Sit w/plate 4×40

C1.Banded Adductor Steps 1×20 (L/R)

Barbell Club

A. Clean Pull to the knees with 3sec pause – 8×3, light

B. Clean Deadlift (Floor + Hang) – 6×1+2, light

C. Hang Clean High Pull – 5×3, light

D. Good Mornings + Pendlay Rows – 3×10-12

 


Endurance & Barbell Club

April 1, 2019

Monday

Endurance

For time:
AB 25 cals.
Ski 25 cals.
*Rest 3 min X 6 sets*

Barbell Club

A. Snatch Pull to the knees with 3 sec pause – 8×3, light

B. Snatch Deadlift (Floor + Hang) – 6×1+2, light

C. Hang Snatch High Pull – 5×3, light

D. Back Squat – 3×8 @70%

E. Cyclist Squats – 3×15-20, light

 


Endurance & Gymnastics

March 31, 2019

Sunday

Endurance

4 RFT:
Run 800m
Row 300m
Ski 300m
AB 15 cals.

Gymnastics

A. Banded Transitions 4×3

B1. Inverted Transitions 4×2
B2. Beat Swing to Hips 4×2

C. Jumping Ring MU 4×4

D. Ring MU Practice 10 min.

 


Endurance & Barbell Club

March 28, 2019

Thursday

Endurance

A. For time:
Ski 15 cals
Row 15 cals
*Rest 1 min. X 5 sets*

B. For time:
Ski 500m
Row 500m

Barbell Club

A. Power Snatch 6×2 @ 90%

B. Power Clean + Jerk 7×1 @ 90%

C. Snatch High Pull 5×3 @ 70-85%

D. Partner Sit-ups, 3×12

 


Power! & Gymnastics

March 27, 2019

Wednesday

Power!

Board Press 5×5

A1. Seated Band Row 4×10
A2. Seated DB Shoulder Press 4×10

B1. Dual Banded Lat Pull-down 4×15
B2. Dual Banded Tricep Pressdown 4×15

C1. Push-ups 1×50

Gymnastics

A. Banded Transitions 4×3

B1. Inverted Transitions 4×2
B2. Beat Swing to Hips 4×2

C. Jumping Ring MU 4×4

D. Ring MU Practice 10 min.

 


Endurance & Barbell Club

March 26, 2019

Tuesday

Endurance

For time:
Run 200m
AB 20 cals.
*Rest 2 min. X 6 sets*

Barbell Club

A. Snatch 5×2-3 @80-85%

B. Clean & Jerk 5×2-3 @80-85%

C. Clean Deadlift 6×1 @110%

D1. Pull-ups, 3×10
D2. Back Ext, 3×10

 


1 2 3 4 61