Specialty WOD

Power!

May 21, 2018

Monday

Monday

Max Effort Lower:
1RM Deadlift – reverse bands

Accessory Work:
A1. Walking DB Lunges 4×12
A2. Box jumps 4×8

B1. Sled Sprint 5x50ft
B2. Sit-ups 5×20


Structure & Barbell Club

May 19, 2018

Saturday

Structure

Strength:
A1. SB floor press 4×10
A2. DB Rear Delt Fly 4×10

Conditioning:
:20 on/:40 off
Station 1: SB carry
Station 2: Power Wall Balls
Station 3: Supinated ring rows
Station 4: Slam ball 

Barbell Club

A. Snatch Deadlift, 5-5-5-5-5

B. Snatch Pull, 3-3-3-3-3

C. Hang Snatch, 3-3-3-3-3

D. BN Split Jerk, 3-3-3-3-3

 

 


Endurance, Barbell Club & Structure

May 17, 2018

Thursday

Endurance

A. Every 12 min for 36 min:
Run 1600m (build over 3 sets)

B. Every 90s for 6 min:
AB 8/6 cals. (sprint)

Barbell Club

A. 3-Level Clean, 5×1@75%

B. Clean & Jerk, 5×2@80%

C. Clean Pull 5×1@90%

D. 1 1/4 Front Squat 5×1@80% CJ

Structure

Strength:
EMOM 12 Min…
Even: 5 SB Toss
Odd: 5 Broad Jump Over Bench

Conditioning:
In 2 mins:
15 SL KB Deadlift
15 SB Squats
Max Sled sprints
*Rest 2 mins X 3*


Gymnastics & Power

May 16, 2018

Wednesday

Gymnastics

A1. 3x30s Log Rolls
A2. 3x30s Wall Walks

B. 3×5 Toe to Box drill

C. 3×5 Tripod to Extension

D. EMOM 8 min:
Even- HS Hold x20s
Odd- T2B x20s 

Power

Max Effort Upper Strength:
Floor press 3RM

Accessory Movements:
A1. Seal Rows 4×10
A2. Barbell Skullcrusher 4×10

B1. DB Rows 4×12
B2. DB rollback extension 4×12

C. Banded push-down x 100 reps


Endurance, Barbell Club & Structure

May 15, 2018

Tuesday

Endurance

 A. Every 7 min for 21 min:
Row 1000m (build over 3 sets)

B. Every 90s for 6 min:
Row 150m (sprint)

Barbell Club

A. Snatch High Pull, 5×3@75%

B. Snatch, 5×2@80%

C. BN Split Jerk 2-2-2-2

D. 3 Level Snatch Balance, 1-1-1-1-1 

Structure

Strength
EMOM 12 Min…
Even: 5 SB Toss
Odd: 5 Broad Jump Over Bench

Conditioning
In 2 mins:
15 SL KB Deadlift
15 SB Squats
Max Sled sprints
*Rest 2 mins X 3*

 

 


Power

May 14, 2018

Monday

Power

Strength:
Banded Deadlift 10×2

Accessory Movements:
A1. DB Walking Lunges 4×8
A2. Lilly Shrug 4×8

B1. Farmer’s walk (heavy) 4x50ft
B2.Band Good Mornings 4×25 reps

C. Weighted Plank 4x:30


Structure & Barbell Club

May 12, 2018

Saturday

Structure

Strength:
SB Press x 10 + 100ft OH carry

Conditioning:
:30 on/ :30 off
AB
Bear Crawl
Double KB swing
Supinated band lat pulldown
x 4 rounds

Barbell Club

A. Clean, 5×1@90%

B. Split Jerk, 5×1@90%

C. CG Deadlift, build to a heavy single

D1. Back ext, 3×8
D2. P-bar hold, 3×20-30 sec 

 

 


Endurance & Barbell Club

May 10, 2018

Thursday

Endurance

A. Every 4 min for 20 min:
Run 400m (hold 800m pace)

B. For time:
Run 1.5 miles 

Barbell Club

A. EMOM 5 mins:
1 Hang Power Snatches *
building*

B. Every 2 mins for 10 mins:
1 Snatch@90%

C. Snatch Pull 5×3@110%

D. Pause Back Squat, 1-1-1-1-1

*beginners will do 2-3 reps on part A and B*

 



Gymnastics & Structure

May 9, 2018

Wednesday

Gymnastics

A1. 3×10 Heel/Toe Drags
A2. 3×3 Wall Walks

B. Strict T2B 3×5

C. Tripod Hold + Extension 3×6-8

D1. 4×20 Wall Facing Shoulder Taps
D2. 4×10 Lat Pulls 

Structure

Warm-Up:
Oblique Opener
Pec Stick Fun

Strength:
Sandbag Front Squats
OH Sandbag Carry

Conditioning:
5 Rounds, Increasing:
Sandbag Squats
Box Jump
Sandbag Carry

Cool-Down:
Stretch/Chat

 

 


Push Through the Pull Under: Snatch & Clean Timing

May 8, 2018

Tuesday

Endurance

A. Every 10 min for 30 min:
Run 1200m

B. For time:
Run 800m 

Barbell Club

A. EMOM 6 mins:
1 Power Clean + Power Jerk@80%

B. Every 2 mins for 10 mins:
Clean & Jerk@90%

C. Clean Pull, 5×2@110%

D. 1 1/4 Front Squat, 1-1-1-1-1 

 

Today’s Link – Push Through the Pull Under: Snatch & Clean Timing


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