Specialty WOD

Power!, Accessory & Barbell Club

June 13, 2019

Thursday

Power!

Strength: Spoto Press 4×10

A1. DB Meadows Row 4×8
A2. DB Arnold Press 4×8

B1. DB Upright Row 3×10
B2. Tate Press 3×10
B3. Turkish Sit-ups 3×10

Accessory

1. Box Squat 4×8

2a. Deficit SL DL 3×10
2b. KB squat to press 3×8
2c. DB leg extension 3×20

3a. KB Reverse Lunge to Step Up 3×5/leg
3b. Bear Crawl KB drag 3×10

Extra Credit:
3 rounds
250m Row
15 Ball Slams
10 sit ups

Barbell Club

A. Push Press – 6×5 @60%

B. Power Jerk w/o Split – 6×3 @70%

C. Jerk Dips – 6×3 @80% of FS

D. Weighted Push-ups – 3×10

 


Endurance, Barbell Club & Gymnastics

June 12, 2019

Wednesday

Endurance

A. Every 6 min x 18 min:
Run 1000m

B. Every 2 min x 10 min:
AB 20s Sprint

Barbell Club

A. Hang Clean Deadlift – 8×5 @55%

B. Clean High Pull – 8×3 @55%

C. Power Clean w/o split – 6×3 @65%

D. Sumo Clean Deadlift – 5×3 @85%

E. Barbell Triceps Ext. – 3×8

Gymnastics

A. Block Holds 4x20s

B. Shoulder Taps 4×12

C. J Hook Pull Up 4×6

D. Rope Climb 4×2-3

 


Power!, Accessory & Barbell Club

June 11, 2019

Tuesday

Power!

8 second eccentric Front Squat 5×3

A1. SB Good Morning 3×10
A2. Loaded Bird Dog 3×10 (L/R)

B1. KB Front Rack Box Squat 3×20
B2. Abmat sit-ups 3×20

Accessory

1a. Bench Press (Pause + reg) 4x 3 + 3 *building*
1b. Plyo Push-up 4×8

2a. Double band Lat Pulldown 3×12
2b. Weighted Plank 3x30sec
2c. Seated Arnold Press 3×20

3a. Barbell Bicep 21’s 3×21
3b. OH DB extension 3×12
3c. Chest supported rear delt 3×15

Barbell Club

A. Snatch High Pull – 8×3 @55%

B. Muscle Snatch – 1RM, 3×3 @75%

C. 3-level Snatch Balance – 5sets @65%

D. Pendlay Rows – 3×8

 


Endurance & Barbell Club

June 10, 2019

Monday

Endurance

For time:
Run 500m
Ski 300m
*Rest 2 min X 6 sets*

Barbell Club

A. Push Press – 1RM, then 3×3 @75%

B. Jerk Dip Drives – 5×3 @80%

C. Front Squat – 5×5 @70%

D. Jerk Dips – 5×3 @80% of FS

E. Reverse Flies – 4×12

 


Endurance, Accessory & Gymnastics

June 9, 2019

Sunday

Endurance

A. For time:
Run 400m
Ski 200m
*Rest 3 min X 3*

B. For time:
AB 25/20 cals.
Row 200m
*Rest 3 min X 3*

Accessory

1a. KB Bulgarian Split Jumps 3×10/leg
1b. Side Plank Shoulder Raise 3×10/side
1c. Landmine Split Shoulder Press 3×10/arm

2a. DB Bench Press 12-10-8/max
2b. HK Palof Press 3×8/side
2c. SA KB Swing 3×10/10

Tabata:
4 Rounds Each
Band Curls
DB Skull Crusher
Rear Delt Ring Row
KB Shrug

Gymnastics

A. Partner Holds 4x20s

B. Block Holds 4×20-30s

C.Pull Up + J-Hook 4×6-8

D. Single Arm Rope Hold 4x20s

 


Structure, Endurance & Barbell Club

June 8, 2019

Saturday

Structure

Warmup
500m SB Carry with a partner

Strength
Crossbody Step-ups 5×12

Conditioning
:30/:30 off
Double KB Swings
Landmine Rotations
Hammer Curls
Medball Pec Squeeze

Endurance

For time:
Run 400m
Ski 300m
Row 200m
*Rest 3 min X 4 sets*

Barbell Club

A. Clean & Jerk – build to heavy single

B. Clean Deadlift – 6×3 @100% of cln

C. Push Press – 5×3 @75%

D. Good Mornings – 3×8

 


Power!, Accessory & Barbell Club

June 6, 2019

Thursday

Power!

Strength
Glute Bridge DB Bench Press 5×8

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
B3. KB OH carry 4×100

Accessory

1. DL (3 sec pause at knee) 5-5-5-3-3

2a. DB Walking Lunge 3×16
2b. HK Medball Toss 3×8/side

3a. KB single Leg Deadlift 3×8/leg
3b. Side Plank Shoulder Raise 3×8/side
3c. Cyclist Squat 3×20

Barbell Club

A. Snatch – build to heavy single

B. Snatch Panda Pull – 4×2 @100%

C.Snatch Balance – 4×2@80%

D. Reverse Flies – 4×12

 


Endurance, Barbell Club & Gymnastics

June 5, 2019

Wednesday

Endurance

For time:
Run 800m
AB 20/15 cals.
*Rest 2 min X 4 sets*

Barbell Club

A. Power Jerk – build to heavy single

B. Push Press – 5×1 @90%

C. Back Squat – 5×2 @90%

D. Jerk Dips – 5×3 @90% of BS

E. Lateral Raises – 4×12

Gymnastics

A. Partner Holds 4x20s

B. Block Holds 4×20-30s

C. Pull-Up + J-Hook 4×6-8

D. Single Arm Rope Hold 4x20s

 


Power!, Accessory & Barbell Club

June 4, 2019

Tuesday

Power!

Strength
Hip Banded RDL 5×10

A1. Curtsy step up 4×16
A2. Crossbody DB DL 4×16

B1. Weight Plate Squats 4×16
B2. Theraband March 4×16

Accessory

1a. Supinated BB Row 12-10-8-8
1b. See-Saw DB Bench 4×12

2a. Band Seated Row 3×15
2b. Standing DB Press (3 sec eccentric) 3×10

3a. Steering Wheels 3×20
3b. Band Tricep Extension (Down/OH) 3×10/10
3c. Alt DB curl 3×20

Barbell Club

A. Power Clean – build to heavy single

B. Clean Panda Pull, floor + hang – 4sets @100%

C. Front Squat – 5×2 @90%

D. DB Side Bends – 3×12

 


Endurance & Barbell Club

June 3, 2019

Monday

Endurance

For time:
Run 400m
Ski 300m
Row 200m
*Rest 3 min X 4 sets*

Barbell Club

A. Snatch – build to heavy single

B. Snatch Panda Pull – 4×2 @100%

C. Snatch Deadlift – build to heavy single

D. Single Arm DB Rows – 3×12

E. Wrist Curls – 3×20

 


1 2 3 4 67