Specialty WOD

Power!

November 19, 2018

Monday

Power!

Dynamic Effort Upper
Strict Press 9×3 against light bands

Accessory Work:
A1. OH Fly 4×12
A2. DB Rollback 4×12

B1. Band Tricep Press-down 4×20
B2. Bench Deadbug 4×20


Endurance & Gymnastics

November 18, 2018

Sunday

Endurance

A. 2 sets:
Row 3 min (max cals.)
*Rest 2 min*

B. 2 sets:
AB 3 min (max cals.)
*Rest 2 min*

C. 2 sets:
3 min Burpee Box Jump Over 24/20”
*Rest 2 min*

Gymnastics

A. Wall facing flutter kicks 4×20

B. Partner HS Hold 4x20s

C. Handstand practice

 


Structure & Barbell Club

November 17, 2018

Saturday

Structure

Strength:
SB Carry Medley x 5 sets

Conditioning:
10-8-6-4-2
Reverse Sled Drag
Then…
60 SB Cleans

Barbell Club

A. 3 Level Clean, 1-1-1-1-1

B. Clean 5-5-5-5

C. Deficit CG Deadlift 5-5-5-5

D. Front Squat, 10×1@80%
*Rest 1 min*

 


Endurance & Barbell Club

November 15, 2018

Thursday

Endurance

A. Row 2km
*Rest 5:00*

B. Row 1km
*Rest 3:00*

C. Row 500m 

Barbell Club

A. Tall Jerk, 5×5

B. 2 Dips + 1 Jerk, 7×1

C. 3 Level Squat Jerk, 5×1

D. Push Press, 3-3-3-3-3

 


Power! & Gymnastics

November 14, 2018

Wednesday

Power!

Deadlift
Build to heavy single then…
12×1@50% of today’s max

A1. Curtsy Lunge 4×12
A2. DB Farmer’s Carry 4x100ft

B1. DB Box Step ups 4×12
B2. Band Good Morning 4×12

Gymnastics

A. Wall facing flutter kicks 4×20

B. Partner HS Hold 4x20s

C. Handstand practice

 


Endurance & Barbell Club

November 13, 2018

Tuesday

Endurance

A. 4×1:00 AB
max cals.
*Rest 1:00*

B. 6x20s AB (max effort)
*Rest 1:40*

Barbell Club

A. Snatch, 3×3@75%

B. No hook, no feet Power Snatch, 2-2-2-2-2

C. Snatch Pull, 5×1@100%

D. Snatch Deadlift, 3-3-3-3-3

 


Power!

November 12, 2018

Monday

Power!

Pause Bench 5×5 (3 sec. pause at chest)

A1. KB Gorilla Row 4×10
A2. KB Press 4×10

B1. KB Skull-crushers 4×8
B2. Strict Pull-ups 4×5

C. Sit-ups 1×50


Endurance & Gymnastics

November 11, 2018

Sunday

Endurance

A. Every 4 minutes for 12 minutes:
Run 800/600m

B. Every 4 minutes for 12 minutes:
Ski 800/700m

C. Every 4 minutes for 12 minutes:
AB 50/35 cals

Gymnastics

A. Headstand + straddle extension 3×5

B. Wall facing flutter kicks 4×20

C. Partner HS Hold

D. HS Practice

 


Structure & Barbell Club

November 10, 2018

Saturday

Structure

Strength:
KB suitcase carry 100ft (right/left)
+
:30 side plank (right/left)
x 5 sets

Conditioning:
Teams of 2
150 sandbag squats
then
75 broad jumps over bench

Barbell Club

A. No hook, no feet clean, 5×2@75%

B. Power Clean off blocks, 4×3@70%

C. 1 1/4 Front Squat, 2-2-2-2-2-2-2

 


Endurance, Barbell Club & Structure

November 8, 2018

Thursday

Endurance

A. Every 6 min for 18 min:
AB 2km

B. 5 sets:
Row 200m AFAP
*Rest 2 min*

Barbell Club

A. Tall Snatch, 5×5

B. 2 Pulls + 1 Snatch, 5×1@70%

C. Snatch Balance, 4×2@80%

D. BN Push Jerk, 3-3-3-3-3

Structure

Strength:
4 Sets:
20 KB Dimmel Deadlifts + 100ft SB carry
*Rest as needed*

Conditioning:
3 Cal AB Sprint!
6 KB Press right arm
9 SB Squats
6 KB Press left arm
3 Cal AB Sprint!
*Rest 3 mins x 4*

 


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