Specialty WOD

Endurance

February 25, 2018

Sunday

Endurance

A. 3x1000m ski
*Rest 4 min*


B. 3x2km AB
*Rest 4 min*


Structure & Barbell Club

February 24, 2018

Saturday

Structure

 16 Rounds, for Time:
10/7 SB Squats
10/7 AB Cal
*alternate rounds w/ partner*

*Rest 3 Min*

4 Rounds for Time:
200ft SB Carry (Go Heavy!)
*alternate rounds w/ partner*

Barbell Club

A. Clean & Jerk 5×1@90%+

B. Clean Pull 5×1@110%

C1. Push Jerk, build to a heavy single

D. Back Squat 3-3-3 

 

 


Endurance & Barbell Club

February 22, 2018

Thursday

Endurance

A. 3km AB TT

*Rest 5 minutes*

B. Every 3 min for 12 min:
1km AB (hold avg RPM from TT)

Barbell Club

A. EMOM 5 mins:
Power Snatch@90%

B. Hang Snatch, build to a heavy single

C. Snatch Pull, 5×1@110%

D. BN Jerk, 1-1-1-1-1

 

 


Gymnastics & Structure

February 21, 2018

Wednesday

Gymnastics

A1. 4×15 lat pulls
A2. 4×10 beat swings

B. Hollow Pull Drill

C. Bar MU/Jumping Bar MU 

Structure

 Warm-Up:
Oblique Opener Hinge Opener

Strength:
4 Sets:
5 Sumo Deadlift
+
ME SB Press

Conditioning:
10-8-6-4-2
Ski Erg Cals
SB Deadlifts
SB Squats
*Rest 1:1 x 2*

 

 


Clean and Press – Muscles Worked, Exercise Demo, Benefits, and Variations

February 20, 2018

Tuesday

Endurance

 :45 row
*Rest :15*
:90 row
*Rest :30*
3:00 row
*Rest 1:00*
5:00 row
*Rest 1:30*
3:00 row
*Rest 1:00*
:90 row
*Rest 1:00*
:45 row

Barbell Club

 A. EMOM 5 mins:
Power Clean,@90%

B. Clean, build to a heavy single

C. Split Jerk, 2-2-2-2

D. Pause Front Squat 1-1-1-1-1

 

Today’s Link – Clean and Press – Muscles Worked, Exercise Demo, Benefits, and Variations


Structure

February 19, 2018

Monday

Structure

Warm-Up:
Oblique Opener w/ PVC Pipe Bend

Strength:
EMOM 8 Mins:
5 SB Toss
5 Tuck Jumps
Conditioning:
10-8-6-4-2
Row Calories (Cyclical Breathing)
SB Squats
SB Press
*Rest 1:1 x 2*

Cool-Down:
200m SB Carry (Flow State)


Endurance

February 18, 2018

Sunday

Endurance

A. 5×500/400m row
*Rest 2 min between efforts*
B. 5×500/400m ski
*Rest 2 min between efforts* 


Structure & Barbell Club

February 17, 2018

Saturday

Structure

TEAMS OF TWO
“I go, you go”
12 Rounds for Time:
4 Cal AB
6 SB Clean & Press 8
SB Squats
10 Double KB Swing
120ft Sprint (4 Lengths Across)

*Rest 3 mins*

Complete Together:
400m SB Carry
400m Farmers Carry
*Both work at same time & switch at 200m mark*

Barbell Club

A. 2 pos-Hang Snatch 5×1@80%

B. Power Snatch 3-3-3-3-3

C. EMOM 5 mins:
2 Pulls + 1 Snatch@80%

D. 3 Level- Snatch Balance 5×1 *building*

 

 


Endurance & Barbell Club

February 15, 2018

Thursday

Endurance

Every 3 min for 24 min:
Row 300m
AB .5km
*maintain pace across 8 sets* 

Barbell Club

 A. 3-Level Clean, 5×1@75%

B. Hang Power Clean 3-3-3-3-3

C. EMOM 5 mins:
1 Clean & Jerk@75-80%

D. Push Jerk 3-3-3-3

 



Gymnastics & Structure

February 14, 2018

Wednesday

Gymnastics

A1. 4×20 shoulder taps
A2. 4×10 hollow rocks/dead bugs


B. 4×6-8 HSPU (strict/kipping/deficit)


C. HS Walk  

Structure

Warm-up:
THRUSTER to the name of LOVE ❤️

Strength:
Complete 3 Sets:
(Rest as needed)
SB Anderson Squats x 7
Into…
Cyclical Air Squats x30
Into…
SB Squats x Max Reps

Conditioning:
25 SB DL
20 SB Front Squats
15 SB Hang Cleans
10 SB Press
5 Broad Jump Over Bench
*Rest 3 Mins x 2* 

 

 


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