Specialty WOD

Endurance, Barbell Club & Structure

September 25, 2018

Tuesday

Endurance

A. For Time:
Ski 2,000m

B. E3MOM for 12 min:
Ski 500/400 @2K pace

Barbell Club

A. Snatch, 3RM

B. BN Split Jerk, 1RM

C. Pause Back Squat 2RM

Structure

Strength:
5 SB squats+5 box jumps
x5

Conditioning:
8 minute AMRAP
100m row
10 Double KB squats
60ft KB front rack carry

 


Power!

September 24, 2018

Monday

Power!

Strength:
Banded Deadlift 10×2
Accessory Movements:

A1. DB Pencil Squats
A2. Lilly Shrug 4×8

B1. Plank DB pass through 5×8


Endurance & Gymnastics

September 23, 2018

Sunday

Endurance

On a 30 min. running clock…
0-15: Run 1.5/1 miles
15-25: Row 2,000/1,200 meters
25-30: AMRAP cals. AB

Gymnastics

A. Russian Dips 4×3

B. Beat Swing + Push to Hips 4×3+1

C. Forward Rolls 4×3

 


Structure & Barbell Club

September 22, 2018

Saturday

Structure

Strength:
Bi-Polar Stiff Leg Deadlift
4×10 per leg

Conditioning:
TEAMS OF 2:
12 TOTAL ROUNDS of…. (You go, I Go)
3 Cal AB Sprint
6 SB Clean
9 SB Squats
*partner 2 holds a SB while partner 1 goes*

Barbell Club

A. Jerk Dips, 5×2@100% SJ

B. Push Press, 2-2-2-2

C. Push Jerk, 4×3@80%

D. Split Jerk, 6×2@80%

 


Endurance, Barbell Club & Structure

September 20, 2018

Thursday

Endurance

A. For Time:
Row 2,000m
*Rest 5 min*

B. EMOM: Ski 15/12 cals. (sprint)

Barbell Club

A. Deficit Snatch High Pull, 5×2@80%

B. Power Snatch, 4×3@80%

C. Snatch, 4×2@80%

D. SG Deadlift 3-3-3-3-3

Structure

Strength:
Sandbag Step-Ups / Lunges 4×10
SB Deadlift 4×10

Conditioning:
AMRAP 10 MIN
8 Sandbag Thrusters
4 Sandbag Push Press
2 Sled Sprint

 


Gymnastics & Power!

September 19, 2018

Wednesday

Gymnastics

A. Russian Dips 4×3

B. Beat Swing + Push to Hips 4×3+1

C. Forward Rolls 4×3

Power!

Dynamic Effort Upper
Low Incline Bench Press 8×3

A1. Chin-up 4×5
A2. Supine grip tricep extension 4×10

B1. Face Pulls 4×12
B2. Tricep press down (kneeling) 4×12

 


Endurance, Barbell Club & Structure

September 18, 2018

Tuesday

Endurance

A. For Time:
AB 5km
*Rest 5 min*

B. E2MOM: AB 15/10 cals. (sprint)

Barbell Club

A. Hang Clean, 4×3@80%

B. Deficit Clean Pulls, 5×3@85%

C. Deficit Power Clean, 5×2@80%

D. Pause Front Squat + 1 1/4 Front Squat, 1-1-1-1-1

Structure

Warmup:
“Roxanne”

A1. Farmers carry 5x100ft
*As heavy as possible*
A2. Weighted Plank Hold, 5×30-45 sec.

B. 4 Rounds for Time:
8 Cal AB Sprint
12 D-Ball Over Shoulder
16 Sandbag Squats

 


Power!

September 17, 2018

Monday

Power!

Max Effort Lower
5RM 2“ Deficit Deadlift

A1. DB Farmer’s walk 4x50ft
A2. DB DL 4×10

B1. Band Good Morning 1×100


Endurance & Gymnastics

September 16, 2018

Sunday

Endurance

A. Every 3 min for 12 min:
AB 1.5/1km

B. Every 3 min for 12 min:
Ski 500/400m

C. Every 3 min for 12 min:
Run 500/400m

Gymnastics

A. Snap to support 4×3

B. Beat swing + push to hips 3×3

C. Inverted MU transition 4×3

 


Structure & Barbell Club

September 15, 2018

Saturday

Structure

16 Rounds, for Time:
10/8 SB Squats
10/8 AB Cal
*alternate rounds w/ partner*

**Rest 3 Min**

4 Rounds for Time:
100ft SB Carry
100ft Rabbit
*alternate rounds w/ partner*

Barbell Club

A. Power Snatch, 4×2@85%

B. Pause Snatch, 5×1@85%

C. Deficit Snatch Pull, 5×2@90%

D. SG Deadlift 3-3-3-3-3

 


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