Specialty WOD

Endurance, Barbell Club & Structure

July 26, 2018

Thursday

Endurance

A. For time:
Run 1600m
*Rest 3 min*

B. Every 4 min for 16 min:
Run 400m (hold 1 mile pace)

Barbell Club

A. Power Snatch + Low Hang Power Snatch 5×1@70%
*Rest 1 min*

B. Snatch 3-3-3-3

C. BN Push Jerk, 2-2-2-2

D. Pause Back Squat 4×3@70%

Structure

Strength:
SB Anderson Squat
10-8-6-4-2

Conditioning:
9-6-3
AB Cal
SB Front Squats
SB Push Press
*Rest 1:1 x 3*

 


Gymnastics & Power!

July 25, 2018

Wednesday

Gymnastics

A. Straight arm pull downs 3×15

B. Jumping Bar MU 3×5

C. Beat swing + push to hips 3×3

D. Bar MU

Power!

Max Effort Upper
1RM Floor Press

A1. Landmine Press 4×6 each arm
A2. Band Lat pulldown 4×12

B1. Band Tricep pressdown 4×20
B2. Band Pull Apart 4×15

 


Endurance Barbell Club & Structure

July 24, 2018

Tuesday

Endurance

A. For time:
Row 1,000m
*Rest 3 min*

B. Every 4 min for 16 min:
Row 500m (hold avg 1K pace)

Barbell Club

A. Hang Power Clean, 3-3-3-3

B. No hook, no feet Clean, 3-3-3-3

C. 3 Level Squat Jerk, 1-1-1-1-1

D. Front Squat + Split Jerk, 3×3@75% CJ

Structure

Strength:
A1. 10 Neutral Grip Lat pull-downs
A2. 10 weighted push-ups

Conditioning:
12-10-8
OH Step-ups
*50ft OH carry after every set*
x 3 sets

 


Power!

July 23, 2018

Monday

Power!

Dynamic Effort Lower
Banded Deadlift 10×2

A1. Lily Shrugs 4×8
A2. Reverse Lunges 4×8

B1. Calf Raises 3×15
B2. Sit-ups 3×15


Endurance & Gymnastics

July 22, 2018

Sunday

Endurance

A. For time:
Row 2,000m
*Rest 3 min*

B. For time:
AB 6km
*Rest 3 min*

C. For time:
Ski 2,000m

Gymnastics

A. Lat rollouts 3×5

B. Jumping push downs 3×5

C. Jumping Bar MU 3×5

D. Bar MU (with spotter)

 


Structure & Barbell Club

July 21, 2018

Saturday

Structure

Conditioning:
“Moving Kilos”
AMRAP 30 mins
Team of 2-3
Carry 450/400 kilograms of weight 50ft
*alternate rounds with a partner*
**KB farmer’s carry, SB carry,
plate pinch carry, OH carry**

Barbell Club

A. 3-Position Snatch
(floor, below knee, above knee)
5×1@75%

B. Power Snatch + OHS, 5x(1+2)

C. Snatch Pull, 5×1@105%

 


Endurance, Barbell Club & Structure

July 19, 2018

Thursday

Endurance

A. For time:
Run 1.5 miles

B. Every 3 min. for 12 min:
Run 200m (sprint)

Barbell Club

A. Clean & Jerk, 5×3@75%

B. Hang Clean 2-2-2-2

C. Deficit Clean Pull, 1-1-1-1-1

D. 1 1/4 Front Squat 2-2-2-2

Structure

Incline DB Bench Press, 3×10
Yates Row, 3×7-10

Conditioning:
In 2 minutes
100ft bear crawl
10 SB press
100ft medball pec carry
*rest 2 minutes x 3*

 


Gymnastics & Power!

July 18, 2018

Wednesday

Gymnastics

A. Lat rollouts 3×5

B. Jumping push downs 3×5

C. Jumping Bar MU 3×5

D. Bar MU (with spotter)

Power!

Dynamic Effort Upper
Strict Split Jerk against bands 9×3

A1. Arnold Press 4×10
A2. Yates Row 4×10

B1. OH Plate Fly 4×12
B2. Straight Arm Pulldown 4×12

 


Endurance, Barbell Club & Structure

July 17, 2018

Tuesday

Endurance

A. Every 3 min for 15 min:
AB 1km

B. Every 5 min for 15 min:
AB 2km

Barbell Club

A. Deficit Snatch Pull, 5×3@75%

B. Snatch + Hang Sn, 5x(1+1)

C. BN Push Jerk, 1-1-1-1

D. 3 Level Snatch Balance, 5×1

Structure

Warm-Up:
Oblique Fights x 4 Sets (:30)
Squat Fights x 4 Sets (:30)

Strength:
OH Carry + Farmer’s Carry + Sandbag Carry

Conditioning:
AMRAP 8 mins:
6 Sandbag Squats
4 Sandbag Cleans
2 Sandbag Deadlifts

 


Power!

July 16, 2018

Monday

Power!

Max Effort Lower 10RM Belt Squat

A1. Walking Lunges 4x50ft
A2. Farmers carry 4x50ft

B1. DB RDL 4×10
B2. DB Goblet Squat 4×10


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