Specialty WOD

Power!, Accessory & Barbell Club

July 30, 2019

Tuesday

Power!

Strength
Back Squat 5×3 *5 second Eccentric*

A1. Plate Squat 4×10
A2. Ab Rollout 4×10

B1. DBRDL 4×10
B2. DB Farmer’s Carry 4x100ft

Accessory

1a. Bench Press 4×6
1b. Pull-ups *3sec eccentric* 4×6

2a. Single Arm KB Row 3×8/Arm
2b. DB chest Fly 3×12

3a. Half Kneeling DB Press 3×10/Arm
3b. BB bicep curl 21’s 3×7/7/7
3c. Band OH Tricep extension 3×15

Barbell Club

A. Back Squat – 4×6 @80%

B. Block/Hang Muscle Sn – 5×3 @50%

C. Block/Hang Sn Panda Pull – 4×3 @80%

D. Pull-Ups – 4sets, AMRAP

 


Endurance & Barbell Club

July 29, 2019

Monday

Endurance

Every 7 min x 28 min:
Run 400m
Row 300m
Ski 200m

Barbell Club

A. KB High Deadlifts + Lateral Plate Jumps – 5x(5+5)

B. Power Jerk – 6×2 @80%

C. Front Squat – 5×3 @80%

D. Bulgarian Split Squat – 3×12 (each leg)

E. Long Lever Planks – 3x1min

 


Endurance & Gymnastics

July 28, 2019

Sunday

Endurance

A. Every 2 min x 12 min:
Run 300m

*Rest 2 min*

B. Every 2 min x 12 min:
AB 25/15 cals

*Rest 2 min*

C. Every 2 min x 12 min:
Ski 25/15 cals

Gymnastics

A. Mini Butterfly 4×10

B. Butterfly Pull Ups 4×5

C. Floor Bar MU 4×3

D. Banded Bar MU 4×2

 


Structure, Endurance & Barbell Club

July 27, 2019

Saturday

Structure

Strength:
Carry Medley 5x100ft

Conditioning:
Structure Cindy
20 min AMRAP
5 strict wide grip pull-ups
10 Push-ups
15 SB squats
*alternate rounds with a partner*

Endurance

A. For time:
Row 1000m

*Rest 5 min*

B. Row 90s @1K pace
*Rest 90s X 6 sets*

Barbell Club

A. Clean – 5×1 @85%

B. Clean Panda Pull – 4×3 @90%

C. Narrow Stance Back Squat – 4×4 @60%

D. Cyclist Squats – 3×15-20

 


Power!, Accessory & Barbell Club

July 25, 2019

Thursday

Power!

Strength
Bench Press Negatives 5×3

A1. Miniband DB Bench Press 4×10
A2. Banded Bent Over Row 4×10
A3. Barbell Upright Row 4×10

B1. Sled Row 6x100ft

Accessory

1a. Backsquat 3×5 *building*
1b. KB goblet Squat 3×10
1c. Max height squat jump 3×5
2a. DB stiff leg DL 3×12
2b. Rotational Ball slam 3×12
3a. Banded hamstring curls 3×15
3b. Weighted Plank 3×60 sec

Barbell Club

A. Snatch Balance – 6×3 @60%

B. Hang Snatch – 5×2 @75%

C. Sotts Press – 5×5

D. Max Triple Broad Jumps – 5 sets

 


Endurance, Barbell Club & Gymnastics

July 24, 2019

Wednesday

Endurance

Every 9 min x 36 min:
Run 1600m

*goal is to maintain same pace*

Barbell Club

A. OH Split Lunge – 6×5 @50%

B. BTN Split Jerk – 6×3 @70%

C. KB High Deadlifts + Lateral Plate Jumps – 5x(5+5)

D. Single Arm DB Press – 3×12

E. Pull-ups – 5×5

Gymnastics

A. Mini Butterfly 4×10

B. Butterfly Pull-Ups 4×5

C. Floor Bar MU 4×3

D. Banded Bar MU 4×2

 


Power!, Accessory & Barbell Club

July 23, 2019

Tuesday

Power!

Strength:
Zombie Front Squat 4×10

A1. Starfish Plank 4x:20
A2. Lateral Band Raise 4x:20
A3. Plate Pinch Hold 4x:20

B1. Reverse Sled Drag 6×100

Accessory

1. Strict press in Split 4×6

2a. DB Bench Press *3sec eccentric* 3×8
2b. Ring Row *3sec eccentric* 3×8

3a. Single Arm Arnold Press 3×10/Arm
3b. BB curl 3×15
3c. Band Tricep Extension 3×15

Barbell Club

A. Tall Clean – 6×3, light

B. Clean – 5×2 @80%

C. Front Squat – 5×5 @70%

D. Superman Holds – 5sets, 30 seconds

 


Endurance & Barbell Club

July 22, 2019

Monday

Endurance

A. For time:
Row 1000m

*Rest 5 min*

B. Row 90s @1K pace
*Rest 90s X 6 sets*

Barbell Club

A. Snatch High Pull – 7×3 @50%

B. High Hang Snatch – 6×2 @70%

C. Snatch Panda Pull – 4×3 @90%

D. Close-grip High Pull – 3×8

E. Weighted Sit-ups – 3×10

 


Endurance, Accessory & Gymnastics

July 21, 2019

Sunday

Endurance

For time:
Run 1200m
Row 1000m
Ski 1000m
AB 50/35 cals
Run 600m
Row 500m
Ski 500m
AB 25/20 cals
Run 200m

Accessory

1a. Barbell Reverse Lunge 3×8/Leg
1b. Plank Knee Tap 3×16
1c. Single Arm DB Bench 3×8/Arm

2a. Underhand Barbell Row 3×12
2b. Split stance band chop 3×8/side
2c. Single Arm KB clean to squat 3×5/Arm

Tabata
Lateral Raise
KB Shrugs
Band Tricep pushdown

Gymnastics

A. PVC Butterfly Pull Ups 3×10

B. Mini Butterflies 4×10-12

C. Butterfly Pull Ups (with spotter)

 


Structure, Endurance & Barbell Club

July 20, 2019

Saturday

Structure

Strength:
A1. Yates Row 5×5
A2. Cricket 5x:10

Conditioning:
Teams of 2
100 Ball Slams
80 SB Squats
60 Double KB Sumo DL
40 Medball Knee Tucks
20 DB Bear Crawl

Endurance

A. Run 800m

*Rest 8 minutes*

B. Every 4 min x 20 min:
Run 400m @800m pace

Barbell Club

A. Push Press + Power Jerk – 5x(2+1) @70% of Push Press

B. Split Jerk – 5×3 @70%

C. Wide Stance Back Sq – 5×3 @70%

D. DB Leg Ext. – 4×10

 


1 2 3 4 5 72