Specialty WOD

Power!

June 4, 2018

Monday

Power

Max Effort Lower
Box Squat 3RM

A1. DB Walking Lunges 4×10
A2. Dimmel Deadlift 4×10

B1. Banded KB swings 4×12
B2. Goblet Squats 4×12

C. 50 sit-ups


Endurance & Gymnastics

June 3, 2018

Sunday

Endurance

A.Every 5 min for 30 min:
Run 800m

B. 4 sets:
:20 ME Row
*Rest 40-60s*

Gymnastics

A1. 4×10 beat swings (rings)
A2. 4×10 ring rows (false grip)

B. Ring transitions (floor)

C. Beat swing + push to hips

D1. 3×4-6 strict ring dips
D2. 3×4-6 ring pull ups (false grip)

 


Structure & Barbell Club

June 2, 2018

Saturday

Structure

Strength:
Harnessed Bear Crawl
5 sets: Max weight for 50ft

Conditioning:
:30 on/ :30 off
Station 1: SB hold
Station 2: Broad jump over bench
Station 3: Z-Press
x 5 sets

Barbell Club

A. SG Deadlift 5-5-5-5

B. Hang Power Snatch 3-3-3-3

C. Snatch 2-2-2-2

D. Snatch Balance 1-1-1-1

 


Endurance, Barbell Club & Structure

May 31, 2018

Thursday

Endurance

A. Every 5 min for 25 min:
AB 2km

B. EMOM 6 min:
AB 10/8 cals. (sprint)

Barbell Club

A. Clean Pull 2-2-2-2-2

B. Hang Power Clean 3-3-3-3

C. Clean 2-2-2-2

D. Front Squat + Jerk 1-1-1-1-1

Structure

Strength:
Sumo Deadlift 6-5-4-3-2-1

Conditioning:
AMRAP 60 sec:
10 SB Front Lunges
10 SB Squats
*Rest 3 mins x 3*

 


Gymnastics & Power!

May 30, 2018

Wednesday

Gymnastics

A1. 4×10 beat swings (rings)
A2. 4×10 ring rows (false grip)

B. Ring transitions (floor)

C. Beat swing + push to hips

D1. 3×4-6 strict ring dips
D2. 3×4-6 ring pull ups (false grip)

Power!

Dynamic Effort Lower
Sumo Deadlift 12×3 against bands

Accessory Work:
A1. Lilly Shrugs 3×12
A2. Goblet Squats 3×12

B1. Single leg DB RDL 3×10
B2. DB Russian twists 3×20

C. 100 Band Good Mornings

 


Endurance, Barbell Club & Structure

May 29, 2018

Tuesday

Endurance

Every 4 min for 32 min:
0-4: Ski 750m
4-8: Run 700m

Barbell Club

A. Snatch Pull, 2-2-2-2-2

B. Power Snatch, 3-3-3-3-3

C. Hang Snatch, 1-1-1-1-1

D. BN Push Jerk, 1-1-1-1-1

Structure

Strength:
A1: Pendlay Row 4×12
A2. Single Arm DB press 4×12

Conditioning:
500 ft OH carry
*10 supinated Ring rows everytime
you drop the bag*

 


Endurance & Gymnastics

May 27, 2018

Sunday

Endurance

A. Every 3 min for 12 min:
Run 500/400m

B. Every 3 min for 12 min:
Row 500/400m

C. Every 3 min for 12 min:
Ski 500/400m

Gymnastics

A. 4 sets:
:30 Around the World
*Rest :30*
:30 Hollow Hold

B. 10 min:
Tripod + Extension (5 reps)

C. Freestanding HS drill

 


Structure & Barbell Club

May 26, 2018

Saturday

Structure

Strength:
SB Clean ladder
3 sets, rest 60s between sets

Conditioning
:40 on/:20 off
Station 1: KB Farmer’s Carry
Station 2: SB Floor Press
Station 3: Band Lat. Pulldown
Station 4: Medball Pec Squeeze
x 4 rounds

Barbell Club

A. Hang Clean, build to a heavy single

B. 1 1/4 Front Squat, build to a heavy single

C. Push Jerk, build to a heavy single

 


Endurance, Barbell Club & Structure

May 24, 2018

Thursday

Endurance

A. Every 6 mins for 18 mins:
1000m run

B. Every 2 mins for 10 mins:
200m run (sprint)

Barbell Club

A. Hang Snatch, build to a heavy single

B. BN Split Jerk, build to a heavy single

Structure

Strength:
EMOM 10:
Even: 8 Rear delt flys
Odd: 10 DB curls

Conditioning:
12 min AMRAPs
6 SB toss
8 pushups
100 ft medball pec walk

 


Gymnastics & Power!

May 23, 2018

Wednesday

Gymnastics

A. 4 sets:
:30 Around the World
*Rest :30*
:30 Hollow Hold

B. 10 min:
HS Hold against wall

C. 10 min:
Tripod + Extension + Press

D. 10 min:
Knees to Chest x 5 reps

E. 10 min:
T2B Practice

Power!

Dynamic Effort Upper
Strict Press 9×3 against light bands

Accessory Work:
A1. DB rear delt fly 4×10
A2. Band pushups 4×10

B1. Band pull apart 4×12
B2. DB floor press 4×12 

 

 


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