Specialty WOD

Structure

April 2, 2018

Monday

Structure

Warm-Up:
The “Animals”

Openers:
Shoulder Opener
Hercules Hold

IT Strength:
4 Sets of…
Sandbag/Plate Floor Press x 10 Reps
KB Rows x 10 Reps

Conditioning:
200ft Sandbag Carry
200ft Shuttle Sprint
200ft Farmer’s Carry
200ft.Shuttle Sprint
200ft Sled Sprint
*Rest 1:1 x 3*

ET Strength:
Complete 3 Sets…
Sandbag Anderson Squats x 7 Reps

Cool Down:
Breathing Work/Stretch/Chat


Endurance

April 1, 2018

Sunday

Endurance

AMRAP 45 mins:

800m run

15 burpees over the plate

400m run

15 burpees over the plate


Respect The Bar: Create Your Set Up Checklist

March 29, 2018

Thursday

Endurance

A. 4x500m ski
Rest 2 minutes

B. EMOM 5 min:
10/8/6 row cals. (AFAP) 

Barbell Club

A. Clean High Pull, 5×5@65%

B. 3 Level Clean, 5×1@65%

C. EMOM 5 mins:
3 Hang Cleans@60%

D. 5 sets:
3 Front Squats + 1 Split Jerk@65% CJ 

 

Today’s Link – Respect the Bar: Create Your Set Up Checklist


Gymnastics & Structure

March 28, 2018

Wednesday

Gymnastics

 A. 4 sets:
5 wall squats
10 beat swings
*Rest 30s between sets*

B. Ring MU floor transitions

C. Ring MU

Structure

 Warm-Up:
The “Animals”

Openers:
Obliques
Shoulders

Strength:
Sandbag Z-Press, Building to a 5RM

Conditioning:
10 Slam Ball
10 Sandbag Squats
10 Sandbag Press
10 Cal Ski Erg
*Rest 1:1 x 3 Sets*

Strength:
Dumbell Rows, 3×5-7 Per Arm
High Box Jumps, 3×5

Finish:
200m SB Carry
Stretch/Breathing/Chat

 

 


Endurance & Barbell Club

March 27, 2018

Tuesday

Endurance

A. 4x500m row
*Rest 2 minutes*

B. EMOM 5 min:
10/8/6 AB cals. (AFAP) 

Barbell Club

A. Tall Snatch, 5-5-5-5-5

B. Snatch High Pull, 5×5@65%

C. 2 Power Snatches + 2 OHS + 2 Sotts Presses + 2 OHS
X 5 sets

D. BN Jerk 5-5-5-5 

 

 


Structure

March 26, 2018

Monday

Structure

Strength:
SB Carry “Variation” Playtime! 🙂

Conditioning:
5 Cal AB
5 SB Deadlifts
5 SB Hang Clean
5 SB Push Press
5 Cal AB
*Rest 1:1 x 5*


Endurance

March 25, 2018

Sunday

Endurance

A. AMRAP 14 mins:
16/12 cal ski erg
20 step-ups (prsion style)


B. AMRAP 14 mins:
16/12 cal row
8 Burpees over the erg 


Structure & Barbell Club

March 24, 2018

Saturday

Structure

 Teams of 2 complete:
12 TOTAL ROUNDS OF…(You go, I Go)
5 Cal AB
10 Sandbag Squats
100ft Farmers Carry, HEAVY
100ft Sandbag Carry, HEAVY
5 Broad Jumps for POWER & DISTANCE

Barbell Club

 A. CG Deadlifts 5-5-5-5-5

B. Front Squat, 7×2@80%

C. Power Jerk, 4×3@60%

D. Push Press, 5-5-5-5

 

 


Endurance & Barbell Club

March 22, 2018

Thursday

Endurance

3 sets:
40/30 AB cals.
*Rest 1 minute*
10/8 AB cals.
*Rest 3 minutes* 

Barbell Club

A. Tall Snatch, 5-5-5-5-5

B. Snatch High Pull, 5×5@60%

C. 2 Power Snatches + 2 OHS + 2 Sotts Presses + 2 OHS
X 5 sets

D. BN Jerk 5-5-5-5 

 

 


Don’t Chase Perfection At the Expense Of Progress

March 20, 2018

Tuesday

Endurance

 3 sets:
2×500/400m row
Rest :45 between efforts
*Rest 3 minutes between sets*

Barbell Club

 A. Clean High Pull, 5×5@60%


B. 3 Level Clean, 5×1@65%

C. EMOM 5 mins:
3 Hang Cleans@60%

D. 5 sets:
3 Front Squats + 1 Push Jerk@65% CJ

 

Today’s Link – Don’t Chase Perfection At the Expense Of Progress


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