Specialty WOD

Endurance, Barbell Club & Structure

August 7, 2018

Tuesday

Endurance

A. Every 5 min for 20 min:
Run 500m

B. Every 2 min for 10 min:
Run 200m (sprint)

Barbell Club

A. 3 Position Power Clean (floor, below knee, above knee)

B. No hook, no feet Clean, 2-2-2-2

C. 3 Level Squat Jerk, 1-1-1-1-1

D. Front Squat + Split Jerk, 4×2@85% CJ

Structure

Strength:
5x100ft Zercher Carry AHAP

Conditioning:
AMRAP 6:
10L/10R Single Arm KB Swings
10 Goblet Squats
50’/50’ Single Arm Carry

 


Power!

August 6, 2018

Monday

Power!

Dynamic Effort Lower
Banded Deficit Deadlift 8×3

A1.DB RDL 4×10
A2. DB Goblet Squat 4×10

B1. Sled Sprint 4x50ft
B2. Medball sit-up w/wall throw 4×10


Endurance & Gymnastics

August 5, 2018

Sunday

Endurance

45 min.
Max Distance Row (teams of 3)

Gymnastics

A. Seated Rope Climbs 3×5

B. Rope Climb + Pull Up 3×5

C. Tempo step downs 3×12


 


Structure & Barbell Club

August 4, 2018

Saturday

Structure

Strength:
SB Floor Press 5×10

Conditioning:
“Fibonacci”
5-8-13
KB Z-Press
KB Deadlift
Then…
100ft KB OH Carry

Barbell Club

A. 3- Position Snatch
(floor, below knee, above knee)
5×1@75%

B. Power Snatch + OHS, 5x(1+2)

C. Snatch Pull, 5×1@105%

 


Endurance, Barbell Club & Structure

August 2, 2018

Thursday

Endurance

A. Every 12 min for 36 min:
Row 1500m

B. 4 sets:
Ski 10s (max sprint)
*Rest 90s*

Barbell Club

A. Clean & Jerk, 7×1@80%

B. Hang Power Clean 2-2-2-2

C. Deficit Clean Pull, 1-1-1-1-1

D. 1 1/4 Front Squat 2-2-2-2

Structure

Strength:
Sandbag Z-Press, Building to a 5RM

Conditioning:
10 Slam Ball
5 Sandbag Squats
10 Sandbag Press
5 AB Cals
x 3 Sets

 


Gymnastics & Power!

August 1, 2018

Wednesday

Gymnastics

A. Seated Rope Climbs 3×5

B. Rope Climb + Pull Up 3×5

C. Tempo step downs 3×12

Power!

Dynamic Effort Upper
Z-Press 10×2

A1. Band standing Press 4×12
A2. DB Row 4×12

B1. Straight arm band lat pulldown 4×12
B2. OH tricep press 4×12

 


Endurance, Barbell Club & Structure

July 31, 2018

Tuesday

Endurance

A. Every 12 min for 36 min:
Run 1600m

B. 4 sets:
AB 10s (max sprint)
*Rest 90s*

Barbell Club

A. Deficit Snatch Pull, 5×3@75%

B. 3 Level Power Snatch 5×1

C. Snatch, 5×1@80%

D. 3 Level Snatch Balance, 5×1

Structure

Strength:
A1. 1 arm sumo deadlift 5×5 per arm
A2. Pronated Band Lat Pulldowns 5×10

Conditioning:
10-9-8-7-6-5-4-3-2-1 SB Press
1-2-3-4-5-6-7-8-9-10 KB Deadlifts

 


Power!

July 30, 2018

Monday

Power!

Max Effort Lower
5RM Box Squat

A1. Banded Air Squats 4×12
A2. Banded Good Morning 4×12

B1. Banded Deadbug 4×12
B2. Band Dimmel DL 4×12


Endurance & Gymnastics

July 29, 2018

Sunday

Endurance

A. For time:
Run 2000m
*Rest 3 minutes*

B. For time:
Row 2000m
*Rest 3 minutes*

C. For time:
100 Burpees

Gymnastics

A. Straight arm pull downs 3×15

B. Jumping Bar MU 3×5

C. Beat swing + push to hips 3×3

D. Bar MU

 


Structure & Barbell Club

July 28, 2018

Saturday

Structure

Strength:
Structure Total
1RM SB Squat
1RM SB Deadlift
1RM SB Press
*3 attempts at each lift in
each 4 minute window*

Conditioning:
:30 on/:30 off
Zercher SB Carry
SB Toss
AB
X 5 rounds

Barbell Club

A. CG Deadlift 3-3-3-3

B. Clean Hight Pull, 5×3@75%

C. Power Clean, 6×2@80%

D. Clean, 7×1@80%

 


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