Specialty WOD

Power! & Gymnastics

January 23, 2019

Wednesday

Power!

Floor Press 5×5

A1. SA DB Snatch High Pull 4×10
A2. SA DB Split Jerk 4×10

B1. DB Push-ups 4×10
B2. DB Power Clean 4×10
B3. DB OH Carry 4x100ft

Gymnastics

A. Headstand Hold 4×20-30s

B. Headstand + Extension 4×8-10

C1. DB Z-Press 4×8
C2. Row compressions 4×10

 


Endurance & Barbell Club

January 22, 2019

Tuesday

Endurance

A. For time:
Ski 25 cals.
*Rest 1 min. X 5 sets*

B. For time:
AB 5/4km

Barbell Club

A. Snatch High Pull + Power Snatch, 5×2+1 @75%

B. Block Snatch High Pull + Panda Pull, 4×1+2 @75%

C. BTN Snatch Press + Snatch Balance, 3×2+2 building

D. Dips + Overhead Lateral Raises superset: 4×8

 


Power!

January 21, 2019

Monday

Power!

Back Squat- Heels Elevated-Narrow Stance- 5×8

A1. Back Extensions 4×10
A2. Split Squat- Front Foot Elevated 4×8
A3. Pallof Press 4×8

B. Sled-Reverse 4x50ft


Endurance & Gymnastics

January 20, 2019

Sunday

Endurance

A. Every 4 min. for 12 min:
Row 800/700m
12 Burpees over erg
*Rest 2 minutes*

B. Every 4 min. for 12 min:
AB 2/1.5km
12 Burpees to target
*Rest 2 minutes*

C. Every 4 min. for 12 min:
Ski 700/600m
12 Burpees to plate

Gymnastics

A1. Single Arm Hang 4x15s
A2. Snap to Support 4×5

B. Jumping Bar MU 3×3

C. Banded Bar MU 4×3

D. Bar MU Practice 10 min.

 


Structure & Barbell Club

January 19, 2019

Saturday

Structure

Strength:
SB Carry+Sled Pull Medley x 5 sets
*2 SB carries (50ft each) into a 50ft reverse sled drag*

Conditioning:
20-18-16-14-12-10-8-6-4-2
Banded Straight Arm Pull-down
*5 DB Z-Press between sets*

Barbell Club

A. Block Snatch High Pull + Muscle Snatch, 4×2+1 building

B. Block Power Snatch, 5×2 @75%

C. 3-level Snatch Balance, 3 sets building

D. 3-level Overhead Sq Holds, 10 secs each position

 


Endurance & Barbell Club

January 17, 2019

Thursday

Endurance

 For time:
Ski 400/300m
15 Burpees to Plate
*Rest 1 min. X 6*

Barbell Club

A. Power Position Power Clean, 6×2 @75%

B. Clean High Pull, 4×3 @75%

C. Upright Kettlebell Pulls on boxes, 3×5

D1. Pull-ups (3 sets)
D2. Kettlebell Side Bends (3×8 each side)

 


Power! & Gymnastics

January 16, 2019

Wednesday

Power!

1&1/4 Strict Press 4×8

A1. Ring Dip 5×10
A2. Gorilla Row 5×10
A3.Oblique Slam Ball 5×10

B1.Deltoid Complex- feel the burn

Gymnastics

A1. Single Arm Hang 4x15s
A2. Snap to Support 4×5

B. Jumping Bar MU 3×3

C. Banded Bar MU 4×3

D. Bar MU Practice 10 min.

 


Endurance & Barbell Club

January 15, 2019

Tuesday

Endurance

A. Row 60 cals
*rest 3 mins x 3*

B. AB 60 cals
*rest 3 mins x 3*

Barbell Club

A. Tall Power Jerk, 3×5

B. Push Press + Power Jerk 6×3

C. Wide Stance Back Squat, 3×3 @80%

D1. Good Mornings 4×8
D2. DB Row 4×8

 


Power!

January 14, 2019

Monday

Power!

Seated Good Morning 5×10

A1. Weighted Knee Tuck Hold 4x:20
A2. Banded KB Swings 4x:20
A3. KB Rack Squat Hold 4x:20

B1. Sled Sprint x 6


Endurance

January 13, 2019

Sunday

Endurance

A. 7x:30 max cal AB
*rest 1 min*

**rest 3 mins**

B. 7x:30 max cal row
*rest 1 min*

**rest 3 mins**

C. 7x:30 max cal ski
*rest 1 min*


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