Specialty WOD

Structure & Barbell Club

April 14, 2018

Saturday

Structure

TEAMS OF THREE
EMOM 12 mins:
Teammate 1: OH Sandbag Hold
Teammate 2: Sandbag Squats
Teammate 3: Sandbag Carry
*Rotate movement every minute (4x Each)*

*REST 4 MINS*

EMOM 12 mins:
Teammate 1: AB Cals
Teammate 2: Slam Balls
Teammate 3: KB Farmers Carry
*Rotate movement every minute (4x Each)* 

Barbell Club

A. Hang Snatch 3-3-3-3-3

B. SG Deadlift 3-3-3-3-3

C. 3 SG Push Jerk + 5 OHS X 5 sets

D1. Weighted Back Ext. 3×10
D2. P-Bar Hold 3x max set

 

 


Investing Time for Progress: Routine, Detail & Patience in the Olympic Lifts

April 12, 2018

Thursday

Endurance

2 sets:
5x60s ski
*rest :30*
5x60s shuttle run
*rest :30*
**rest 2 mins between sets** 

Barbell Club

A. EMOM 6 mins:
2 Power Clean + Power Jerks@75%

B. EMOM 7 mins:
1 Clean & Jerk @80%

C. Clean Pull, 5×3@100%

D. 1 1/4 Front Squat, 3-3-3-3-3

 

Today’s Link – Investing Time for Progress: Routine, Detail & Patience in the Olympic Lifts


Gymnastics & Structure

April 11, 2018

Wednesday

Gymnastics

A. Wall Walks/Shoulder Taps

B. Freestanding HS/HS Walk

C. Knees to Chest/Toes to Bar

Structure

Warm-Up:
Shoulder Hercules

Strength:
Low Ring Holds + Rope Pulls

Conditioning:
10-8-6-4-2
Sandbag Cleans, Alt.
2-2-2-2-2
SB Carry

Strength:
Sumo Deadlift, Work to Heavy Triple

 

 


Endurance & Barbell Club

April 10, 2018

Tuesday

Endurance

2 sets:
4x90s row
*rest :30*
6x45s row
*rest :30*
**rest 2 mins between sets** 

Barbell Club

A. 2 SG DL+ 1 Power Snatch, 5×1 *building*

B. Every 90 seconds for 6 minutes:
2 Snatches@80%

C. Snatch Pull 5×3@100%

D. Pause Back Squat, 2-2-2-2

 


Structure

April 9, 2018

Monday

Structure

Warm-Up:
“Oblique Ball”

Strength:
KB/Sandbag Deadlift & Carry

Conditioning:
300m Row
20 SB Squats or 20 SB Thrusters
100m Shuttle Sprint
*Rest 2 Min x 3*

Strength:
Incline DB Bench Press, 3×10
Yates Row, 3×7-10


Endurance

April 7, 2018

Sunday

Endurance

A: 15 min AMRAP (teams of two)
Row for calories
*switching every 12/10 Cals*
**Must perform 5 synchronized burpees when you switch**

B. 15 min AMRAP: (teams of two)
Bike for calories
*switching every 12/10 Cals*
**Must perform 5 synchronized burpees when you switch**


Structure & Barbell Club

April 7, 2018

Saturday

Structure

TEAMS OF TWO
AMRAP 12 mins:
Sandbag Squats
*Anytime the bag drops, both partners must complete 10 Burpees (Synchronized) before continuing*
**Every 2 Mins, both partners must complete 16/10 Calories AB (Shared) before continuing**

*Rest 6 mins*

AMRAP 12 mins:
Sandbag Press
*Anytime the bag drops, both partners must complete 16 Slam Balls (Shared) before continuing*
**Every 2 Mins, both partners must complete 200ft Sandbag Carry (Shared) before continuing**

Barbell Club

A. CG Deadlifts 5-5-5-5-5

B. Front Squat, 7×2@85%

C. Power Jerk, 4×3@70%

D. Push Press, 5-5-5-5

 

 


The Press in Snatch: Mobility, Stability & Diagnosis

April 5, 2018

Thursday

Endurance

2000m row for time
*EMOM 2 shuttle runs* 

Barbell Club

A. Snatch High Pull, 5×1@70%

B. EMOM 5 mins:
2 Pulls + 1 Snatch@70%

C. BN Split Jerk 2-2-2-2

D. Snatch Balance, 5×1@80% 

 

Today’s Link – The Press in Snatch: Mobility, Stability & Diagnosis


Gymnastics and Structure

April 4, 2018

Wednesday

Gymnastics

 A. Wall Walks/Shoulder Taps

B. Freestanding HS/HS Walk

C. Knees to Chest/Toes to Bar

Structure

 Warm-Up:
Oblique Fights
Oblique Throws

Strength:
Sandbag Squats, Max Reps

Conditioning:
AMRAP 3 mins:
Max Distance OH Sandbag Carry
*5 Front Squats every time the bag drops*
**Rest 2min x 3**

Strength:
Sandbag Cleans over Shoulder, 3×10 Reps
Sandbag Jumps, 3×10 Reps

Cool Down:
Stretch

 

 


Endurance & Barbell Club

April 3, 2018

Tuesday

Endurance

A. 4×2:00 ski
*build over 4 sets*
**Rest 1 minute**

B. 4x:30 ski
*sprint*
**Rest 1 minute** 

Barbell Club

A. 3 Position Clean Pull, 5×1@65%

B. 2 Pulls + 1 Clean + 1 Push Jerk, 5×1@70%

C. 2 Dips + 1 Jerk, 5×1@75%

D. Front Squat + Split Jerk 2-2-2-2-2 

 

 


1 2 3 4 33