Specialty WOD

Power!

February 4, 2019

Monday

Power!

Isometric Deadlift
6 rounds x:06 *2 minute rest*

A1. RNT Reverse Lunge 4×12
A2. Psoas March 4×12
A3. KBRDL 4×12

B1. KB Pencil Squat 4×12
B2. KB Deadbug 4×12


Endurance & Gymnastics

February 3, 2019

Sunday

Endurance

“Road to 500”
For time:
500 reps
*40 min clock, athletes must switch
stations (row, bike, ski, burpees)
every 2 minutes. Athletes can go
in any order but must use every
station.*
**Score is total calories/reps**

Gymnastics

A. Headstand + Extension 3×8-10

B. Wall Facing Negatives 3×5

C. Around the World 3×3

D1. SA KB Half Kneel Press 3×8
D2. Pike Compressions 3×12-15

 


Structure & Barbell Club

February 2, 2019

Saturday

Structure

Strength:
KB Split squats 7×5 per leg

Conditioning:
3 Rounds
1 minute hollow hold
1 minute Medball Pec squeeze
1 minute KB Hold
1 minute SB Hold
*1 minute rest*

Barbell Club

A. Power Jerk + Split Jerk, 6 sets @80% of Power Jerk

B. BTN Push Press, 5×3 @70%

C. Jerk Dips, 5×3 @100% of Jerk

D. Pull-ups, 4 sets

 


Endurance & Barbell Club

January 31, 2019

Thursday

Endurance

A. For time:
AB 15/10 cals.
12 Burpees
*Rest 1 min. X 4 sets*

B. For time:
12 Burpees
15/10 AB cals.
*Rest 1 min. X 4 sets*

Barbell Club

A. Power Snatch + Hang Power Snatch, 5 sets @80%

B. Snatch Panda Pull + Hang Panda Pull, 5 sets @80%

C. Snatch Balance (lowest position), 4×3 building

D. DB Rows: 3×10

 


Power! & Gymnastics

January 30, 2019

Wednesday

Power!

Spoto Press 4×10

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

Gymnastics

A. Headstand + Extension 3×8-10

B. Wall Facing Negatives 3×5

C. Around the World 3×3

D1. SA KB Half Kneel Press 3×8
D2. Pike Compressions 3×12-15

 


Endurance & Barbell Club

January 29, 2019

Tuesday

Endurance

For time:
Row 400m
Ski 12/9 cals.
*Rest 2 min. X 6 sets*

Barbell Club

A. Clean Panda Pull + Hang Panda Pull, 6 sets @80%

B. Power Clean + Hang Power Clean, 5 sets building

C. Sumo Clean Deadlift, 4×3 @80%

D. DB Sidebends: 4×8 each side

 


Power!

January 28, 2019

Monday

Power!

Banded Deadlift 8×2

A1 Reverse Lunge 4×12
A2. KB Turkish Sit-ups 4×12

B1. Dual KB Sumo DL 4×12
B2. Plank March 4×12
B3. Banded Glute Bridge 4×12


Endurance

January 27, 2019

Sunday

Endurance

30 min. AMRAP (teams of 3):
100 cal. AB
100 BBJO
100 cal. Row
100 BBJO


Structure & Barbell Club

January 26, 2019

Saturday

Structure

Strength:
Sled Rope Pull 6x25ft (building)

Conditioning:
:30/:30 off
Double KB Swings
Lat Pull-down
Medball Pec Squeeze
SB Carry
x 4 Rounds 

Barbell Club

A. Clean High Pull + Clean Power Clean, 6×2+1 @75%

B. Block Clean High Pull + Panda Pull, 6×1+2 @75%

C. Pause F Sq, 4×3 @75%

D. Reverse Flies & Partner Sit-ups: 4×10

 


Endurance & Barbell Club

January 24, 2019

Thursday

Endurance

A. AB 2km
*rest 2 min X 5*

B. Row 20 cals
*rest 1 min X 4*

Barbell Club

A. Power Clean + Push Press + Power Jerk, 5 sets @75%

B. BTN Split Jerk, 5×2 @75%

C. 3-level F Sq hold + Back ext hold, 10 secs each position

 


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