Specialty WOD

Endurance

March 4, 2018

Sunday

Endurance

A. Every 2 min for 10 min:
AB 15/10 cals
*sprint*
*Rest 2 min*


B. Every 2 min for 10 min:
Ski 15/10 cals
*sprint*
*Rest 2 min*


C. Every 2 min for 10 min:
Row 15/10 cals
*sprint*


Structure & Barbell Club

March 3, 2018

Saturday

Structure

TEAMS OF 2:
12 TOTAL ROUNDS of…. (You go, I Go)
3 Cal AB Sprint
6 SB Press
9 SB Thrusters
100ft OH SB Carry


**REST 3 MINS**


8 TOTAL ROUNDS of…. (You go, I Go)
5 SB Squats HEAVY!
200ft SB Carry HEAVY! 

Barbell Club

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

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

C. 2 pos-Hang Snatch 5×1@80%

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

 

 


Endurance & Barbell Club

March 1, 2018

Thursday

Endurance

 8x200m Ski (sprint)
*Rest 2-3 min between sets*

Barbell Club

 A. Clean High Pull, 5×2@80%

B. 3-Level Clean, 5×1@75%

C. Power Clean 3-3-3-3-3

D. EMOM 5 mins:
2 Cleans + 1 Jerk@70-75%

 

 


Gymnastics & Structure

February 28, 2018

Wednesday

Gymnastics

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

B. Hollow Pull Drill

C. Bar MU/Banded Bar MU 

Structure

Warm-Up:
Oblique Openers

Strength:
Find a 3RM Sandbag Clean & Press

Conditioning:
200ft HEAVY SB Carry
100ft Reverse Sled Drag
200ft Shuttle Sprint
10 SB Squats
*Rest 1:1 x 3* 

 

 


Endurance & Barbell Club

February 27, 2018

Tuesday

Endurance

 Every 4 min for 24 min:
AB .7 km
Row 300m

Barbell Club

A. Snatch High Pull, 5×3@80%

B. 3-Level Snatch, 5×1@75%

C. Hang Power Snatch, 5×2@80%

D. EMOM 5 mins:
1 NHNF Snatch@80%

 


Structure

February 26, 2018

Monday

Structure

Warm-Up:
Oblique Opener w/ PVC Bend

Strength:
4 Sets of…
200ft Farmers Carry + 5 Broad Jump

Conditioning:
2 Sled Sprint
4 SB Front Squats
6 SB Push Press
2 Shuttle Sprint
*Rest 1:1 x 5*


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*

 

 


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