Specialty WOD

Endurance, Accessory & Gymnastics

June 2, 2019

Sunday

Endurance

For time:
Run 800m
80/65 cal. Ski Erg
100/85 cal. Row
120/105 cal. AB
Run 800m

Accessory

1a. Supinated DB Row 3×10 reps
1b. Sled Sprint 3x25ft
1c. Hollow Rock Pullovers 3×12

2a. DB Thruster 3×10
2b. Landmine Twists 3×16
2c. Feet Elevated Ring Row *3 sec ecc.* 3×10

3a. Bicep Curls 3×15
3b. Band Tricep Extensions 3×15

Gymnastics

A. Tripod + Pike Extension 4×8

B. Partner HS Hold 4×20-30s

C. Seated Rope Climb 4×4

D. Rope Pull Up 4×3/arm

 


Structure, Endurance & Barbell Club

June 1, 2019

Saturday

Structure

A1. Suitcase DL 5 reps+50ft walk (L/R) x 5 sets
A2. Side Plank :30 per side with DB x 5 sets

Conditioning:
100 Sled Sprints

P1: chips away at sled sprints
P2: 200m SB carry

Endurance

For time:
Run 800m
AB 20/15 cals.
*Rest 3 min X 4 sets*

Barbell Club

Hawthorne
A. Clean High Pull, floor + hang – 6x(1+2) @55%
B. Power Clean w/o Split – 6×3 @70%
C. Back Squat – 5×3 @80%
D. Good Mornings – 3×8

Eastchester
A. Snatch – 5×2 @80%
B. Snatch Panda Pull, floor + hang – 4 sets @90%
C. Snatch Balance, 3-level – 5 sets @65%
D. BTN Snatch Strict Press – 3×12

 


Power!, Accessory & Barbell Club

May 30, 2019

Thursday

Power!

Strength:
Touch and Go Bench 5×10

A1. Seated Plate Press 4×16
A2. DB Meadows Row 4×16

B1. Barbell Skull Crusher 3×12
B2. Band Hammer Curl 3×12
B3. Band tricep kickback 3×12

Accessory

1a. Backsquat (3 sec pause + regular) 4×3+3
1b. Max Height Wall Balls 4×6
1c. Hamstring Curls 4×15

2a. KB Box Step (3 sec descent) 3×8/Leg *not alt.*
2b. Band Palof Press 3×6/side

3a. Band Pull Throughs 3×15
3b. Upward split stance rotation 3×8/side

Extra Credit:
EMOM 8 min
5 burpees
10 sit-ups

Barbell Club

A. Clean & Jerk – 6x(1+2) @85%

B. Clean Panda Pull – 4×2 @90%

C. Front Squat – 5×3 @80%

D. Cyclist Squat – 3×15-20

 


Endurance, Barbell Club & Gymnastics

May 29, 2019

Wednesday

Endurance

For time:
Run 800m
AB 20/15 cals.
*Rest 3 min X 4 sets*

Barbell Club

A. Snatch High Pull, floor + hang – 6x(1+2) @55%

B. Muscle Snatch – 5×2 @55%

C. Snatch – 5×3 @70%

D. Snatch DL – build to heavy single, 3×3 @85%

E. Reverse Flies – 3×12

Gymnastics

A. Tripod + Pike Extension 4×8

B. Partner HS Hold 4×20-30s

C. Seated Rope Climb 4×4

D. Rope Pull Up 4×3/arm

 


Power!, Accessory & Barbell Club

May 28, 2019

Tuesday

Power!

Back Squats drop sets 8/6/6

A1.Split Squats (RFE) 3×8 (L/R)
A2.KBRDL 3×16

B1.Standing Band Hip Thrust 3×20
B2.KB Pulse Squat 3×20
B3.Theraband Fire Hydrants 3×20

Accessory

1a. Supinated BB Row 12-10-8-8
1b. See-Saw DB Bench 4×12

2a. Band Seated Row 3×15
2b. Standing DB Press (3 sec eccentric) 3×10

3a. Steering Wheels 3×20
3b. Band Tricep Extension (Down/OH) 3×10/10
3c. Alt DB curl 3×20

Barbell Club

A. Push Press + Power Jerk – 6x(2+1) @70%

B. BTN Split Jerk – 7×2 @80%

C. Jerk Dips – 6×3 @110%

D. Weighted Sit-ups – 3×12

 


Endurance, Accessory & Gymnastics

May 26, 2019

Sunday

Endurance

A. 3 min clock:
Ski 300/250m
AMRAP AB cals.
*Rest 3 min X 3*

B. 3 min clock:
Row 300/200m
AMRAP BBJO 24/30″
*Rest 3 min X 3*

Accessory

1a. Barbell Split Squats (Front Foot Elevated) 3×8/leg
1b. Split Stance Chop 3×8/side
1c. DB HK Arnold Press 3×8/arm

2a. DB Hex Press 3×12
2b. KB Squat to Press 3×6
2c. Skater Squats 3×6/leg

3. Accumulate 3 min in L-Sit
*15 bicep curls every break*

Gymnastics

A. T2B Target Practice 4×8

B. Single Leg T2B/K2C 4×8

C. Pistol Lunges 4×10 alt.

D1. Tempo Step Down 3×6
D2. Pike Compressions 3×10

 


Structure, Endurance & Barbell Club

May 25, 2019

Saturday

Structure

Structure “Murph”

800m SB Carry
100 Wide Grip Ring Rows/Pull-Ups
100 SB Floor Press
100 SB Squats
800m SB Carry
*Teams of 2-3*

Endurance

For time:
AB 30/20 cals.
Run 200m
*Rest 2 min x 6 sets*

Barbell Club

A. Clean & Split Jerk – 6x(2+1) @70%

B. Clean Panda Pull, floor + hang – 6 sets @85%

C. Front Squat – 5×5 @80%

D. Jerk Dips – 5×3 @105% of FS

 


Power!, Accessory & Barbell Club

May 23, 2019

Thursday

Power!

Strength
Strict press drop sets 8/6/6 x 4

A1. Bradford Press 5×10
A2. KB Gorilla Row 5×10
A3. Pizza Plate Press 5×10

B1. Powell Raise Flat 3×10
B2. Garhammer raise 3×10

Accessory

1a. Trap Bar DL 4×5 *building*
1b. Broad Jump 4×5

2a. DB Hip Thrusts 4×12
*upper back on bench*
2b. Ball Slam 4×12

3a. Jumping Alt. Lunges 3×20
*either BW or 2 light DB/s at side*
3b. Plank Shoulder Taps 3×20
3c. Speed Skaters 3×20
*use medball*

Barbell Club

A. Snatch Balance – 5×3 @60%

B. Snatch – 7×3 @70%

C. Deficit Snatch Pull – 6×3 @90%

D1. Plate Holds – failure
D2. Wrist Curls – 3×12

 


Endurance, Barbell Club & Gymnastics

May 22, 2019

Wednesday

Endurance

For time:
AB 30/20 cals.
Run 200m
*Rest 2 min x 6 sets*

Barbell Club

Jerk
A. Power Jerk – 5×3 @70%

B. Split Jerk – 5×2 @70%

C. BTN Push Press – 4×3 @60%

D. Jerk Dips – 5×3 @100% of FS

E. Reverse Flies

Gymnastics

A. T2B Target Practice 4×8

B. Single Leg T2B/K2C 4×8

C. Pistol Lunges 4×10 alt.

D1. Tempo Step Down 3×6
D2. Pike Compressions 3×10

 


Power!, Accessory & Barbell Club

May 21, 2019

Tuesday

Power!

Strength
Heels Elevated Squat 4×10

A1. Goblet Curtsy Lunge 4x:30
A2. KB Swings 4x:30

B1. Side Plank Clamshell 4x:30 per side
B2. Plank March 4x:30

Accessory

1. Close Grip Bench Press 10-10-8-8/max
*increase each set*
**8/max – heavy set of 8, then drop weight (around 10-20lbs) and go for max reps**

2a. Single Arm DB Bench 3×8/arm
2b. Band Lat Pulldown 3×15

3a. BB Tricep Extensions (overhead) 3×15
3b. Plank DB Row (one hand on bench, body extended, same leg extended in air) 3×8/arm
3c. Banded Curls 3×10/10
*supinated/pronated*

Extra Credit
75/50 cal ski
*at the start of each minute: 10 Russian Twists*

Barbell Club

A. Clean High Pull, floor + hang – 6x(1+2) @60%

B. Power Clean w/o split + Power Jerk – 6x(2+1) @70%

C. Deficit Clean Pull – 6×3 @90%

D. Good Mornings – 3×12

 


1 2 3 4 5 67