Specialty WOD

Structure & Barbell Club

March 24, 2018

Saturday

Structure

 Teams of 2 complete:
12 TOTAL ROUNDS OF…(You go, I Go)
5 Cal AB
10 Sandbag Squats
100ft Farmers Carry, HEAVY
100ft Sandbag Carry, HEAVY
5 Broad Jumps for POWER & DISTANCE

Barbell Club

 A. CG Deadlifts 5-5-5-5-5

B. Front Squat, 7×2@80%

C. Power Jerk, 4×3@60%

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

 

 


Endurance & Barbell Club

March 22, 2018

Thursday

Endurance

3 sets:
40/30 AB cals.
*Rest 1 minute*
10/8 AB cals.
*Rest 3 minutes* 

Barbell Club

A. Tall Snatch, 5-5-5-5-5

B. Snatch High Pull, 5×5@60%

C. 2 Power Snatches + 2 OHS + 2 Sotts Presses + 2 OHS
X 5 sets

D. BN Jerk 5-5-5-5 

 

 


Don’t Chase Perfection At the Expense Of Progress

March 20, 2018

Tuesday

Endurance

 3 sets:
2×500/400m row
Rest :45 between efforts
*Rest 3 minutes between sets*

Barbell Club

 A. Clean High Pull, 5×5@60%


B. 3 Level Clean, 5×1@65%

C. EMOM 5 mins:
3 Hang Cleans@60%

D. 5 sets:
3 Front Squats + 1 Push Jerk@65% CJ

 

Today’s Link – Don’t Chase Perfection At the Expense Of Progress


Structure

March 19, 2018

Monday

Structure

 Warm-Up:
Oblique Opener
“Fight” Squat “Fight”

Strength:
SB Press

Conditioning:
30 SB Squats
ME 300m Row
100ft Sled Sprint
*Rest 1:1 x 3*


Endurance

March 18, 2018

Sunday

Endurance

3 sets:
EMOM 3 min:
AB 9/6 cals

*Rest 1 minute*

EMOM 3 min:
Row 9/6 cals

*Rest 1 minute*

EMOM 3 min:
9/6 burpee box jump over

*Rest 1 minute*


Saturday 031718

March 17, 2018

Structure

Strength:
A1. SB Floor Press, 5×10
A2. Supintad Band Lat Pulldown, 5×10
Conditioning: :30 on/ :30 off –
DB Z-Press
Slam Ball
OH Carry
Ski Erg

Barbell Club

A. 1RM Power Snatch

B. 1RM Hang Snatch

 


Structure & Barbell Club

March 16, 2018

Saturday

Structure

Strength:
A1. SB Floor Press 5×10
A2. Supintad Band Lat Pulldown 5×10

Conditioning:
:30 on/ :30 off
-DB Z-Press
-Slam Ball
-OH Carry
-Ski Erg 

Barbell Club

A. 1RM Power Snatch

B. 1RM Hang Snatch 

 

 


Endurance & Barbell Club

March 15, 2018

Thursday

Endurance

A. Every 2 min for 12 min:
AB 12/9 cals


*Rest 3 min*


B. Every 3 min for 12 min:
AB 1km 

Barbell Club

 A. 1RM Power Clean


B. 1RM Clean & Jerk

 

 


Gymnastics & Structure

March 14, 2018

Wednesday

Gymnastics

 A. 4 sets:
5 wall squats
10 beat swings
*Rest 30s between sets*


B. Pistols


C. Ring MU

Structure

 Warm-Up:
Med Ball Walk Shoulder Opener

Strength:
EMOM 7 mins:
7 DB Side Delt Raises
7 DB Rear Delt Flys

Conditioning:
21-15-9
SB Deadlifts
Box Jump Over

*Rest 3 Mins*

30 SB Toss

*Rest 3 Mins*

30 SB Clean & Press

 

 


Endurance & Barbell Club

March 13, 2018

Tuesday

Endurance

3 sets:
4 x 20/15 cal. row
*Rest 30s between efforts*
**Rest 3 min between sets* *

Barbell Club

A. 1RM Snatch


B. 1RM Snatch balance 

 

 


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