I'm busy working on my blog posts. Watch this space!

Please reload

SPECIALTY WOD

POWER

-

A. Pause Bench Press 5x5

B. Floor Press 5x5 finish heavy

C1. DB See Saw Press 4x16 alt. arms
C2. DB Lateral Raise 4x8

-

___________________________

BARBELL

-
A. Push Press - 1RM

B. Strict Press - 5x3 building

C. Pause OHS w/ Jerk Grip - 4x5 w/ empty barbell

D. Barbell Bicep Curls - 3x10

-

GYMNASTICS

-

A. Wall Facing Kipping HSPU 4x3

B. Deficit Kipping HSPU 4x3

C. Toe Tap HS Hold 4x20-30s

D. PVC HS Walk 4x20'

-

___________________________

BARBELL CLUB

-

A. Clean + Jerk - 1RM

B. Clean Deadlift - build to heavy single

C. Narrow Grip Bench Press - 3x8

D. Seated Good Morning - 3x8

E. DB Bench Reverse Flies - 3x12

-

___________________________

ENDURANCE

-

For time:

Ski 15 cals.

AB 15 cals.

15 Burpees

*Rest 1 min X 8 sets*

BARBELL CLUB

-

A. Snatch High Pull - 4x3 @60%

B. Snatch - 1RM

C. Snatch Deadlift - build to heavy single

D. Strict Snatch Grip High Pulls - 3x8

-

___________________________

POWER!

-

A. Box Squat 5x3

B. Block Deadlift 5x5 Finish Heavy

C. KB Death March 4x50ft

(1 KB DL, 1 KB Row, 1 KB Shrug take a step forward and then repeat until you reach 50ft)

-

BARBELL CLUB

-

A. Jerk Dip Drives - 5x3 @60%

B. Split Jerk - 1RM

C. Back Squat - 4x1 @90%

D. Jerk Dips - 4x3 @ Part C weight

E. Strict Pull-up - 4x5

-

___________________________

ENDURANCE

-

A. Every 4 min x 16:
Row 600m

B. Every 5 min x 15:
AB 20 cals.
Row 300m

-

ENDURANCE

-

Every 3 min x 36 min:
0-3:
Run 800m/500m
3-6:
Ski 500m/400m
6-9:
AB 30/20 cals.
9-12:
Row 500m/400m

-

___________________________

POWER!

-

A. Front Squat 5x10

B. Speed Back Squat 8x2@60%

C. Pull-ups-5x10 kipping or banded

D. Medball Sit-ups 4x12

-

___________________________

GYMNASTICS

-

A. Hollow Plank to HS Hold 3x20s

B. Banded Hollow Plank to HS 3x3

C. Wall Facing Kipping HSPU 4x3

D. Straddle Press to HS Hold 4x2-3

-

STRUCTURE

-

A1. Split Squat 5x8 alternating (rear foot elevated-holding KBs)
A2. Bench Jump Over 5x8 (clear the bench in one jump-short way)

Conditioning:
3 min AMRAP
Reverse Sled Drag 100ft
*Rest 1 min*

Then...

3 min AMRAP

Farmer's Carry 100 ft
*Rest 1 min*

Then...

3 min AMRAP

Bear Crawl 100ft
*one partner works while one rests*

-

___________________________

BARBELL

-

A. Clean High Pull - 5x3 @60%

B. Power Clean - 4x1 @90%

C. Front Squat - 4x2 @85%

D. Cyclist Squat - 3x15-20

-

___________________________

ENDURANCE

-

For time:

Row 500m

Ski 500m

*Rest 3 min X 5 sets (build)*

-

POWER

-

A.Board Press 5x5

B.Heavy Negatives 5x3- spotter lifts weight to lockout

C1.Spoon Press 5x12

C2.DB Rear Delt Fly 5x10

-

___________________________

BARBELL

-

Snatch

A. Muscle Sn - 1RM

B. Pwr Sn - 4x1 @90%

C. Sn Deadlift - 5x3 @90%

D. Strict Sn Grip High Pulls - 3x8

-

GYMNASTICS

-

A. Hollow Plank to HS Hold 3x20s

B. Banded Hollow Plank to HS 3x3

C. Wall Facing Kipping HSPU 4x3

D. Straddle Press to HS Hold 4x2-3

-

___________________________

BARBELL CLUB

-

A. Power Clean + Split Jerk - 4 sets @90%

B. Push Press - heavy single, 3x3 @80%

C. Clean Deadlift - 5x3 @85%

D. Single Arm DB Rows - 3x12

E. Weighted Back Ext. - 3x12

-

___________________________

ENDURANCE

-

A. Every 2 min x 10 min:
Run 200m (build)

B. For time:
Run 800m
AB 25/20 cals.
Run 500m
AB 20/15 cals.
Run 200m
AB 15/10 cals.

BARBELL CLUB

-

A. Clean - 4x1 @90%

B. Clean Panda Pull - 4x2 @95%

C. Front Squat - 4x1 @90%

D. Bicycle Sit-ups - 3x20

-

___________________________

POWER!

-

A.Back Squat 5x2

B.Speed DL- work up to a heavy single then 12x1@60% of HS

C.Russian KBS 3x1 min AMRAP

D.Goblet Squats 3x1 min AMRAP

-

BARBELL CLUB

-

A. Snatch - 4x1 @90%

B. Snatch Panda Pull - 4x2 @95%

C. Back Squat - heavy single, 3x3 @80%

D. Barbell Hip Thrust - 3x8 building

E. Nordic Hamstring Curls - 4 sets AMRAP

-

___________________________

ENDURANCE

-

For time:

Row 500m

Ski 500m

-

Rest 3 min X 5 sets (build)

-

ENDURANCE

-

A. 2:00 AMRAP:

Run 400m Max Cal. Row

*Rest 2:00 x 5 sets*

-

B. 2:00 AMRAP:

AB 20/15 cals.

Max Cal. Ski

*Rest 2:00 x 5 sets*

-

___________________________

POWER!

-

A. Hang Clean 5x5

B. Pause Back Squat 5x5- 3 second pause

C. Pendlay Row 5x8

D.Side Plank 4x:30 per side

-

___________________________

GYMNASTICS

-

A. Headstand + Straddle Ext. 3x8

B. Hollow Plank to HS Hold 4x3

C. Wall Facing HSPU 4x3

D. Shoulder Taps 3x16

-

STRUCTURE

-

Strength:

A1. Suitcase DL 5 reps+50ft walk (L/R) x 5 sets

A2. Side Plank :30 per side with DB x 5 sets

-

Conditioning:

-

Pump Session

:40 on/:20 off

Ring Bicep Curls

Band Tricep Pressdowns

Trap-3 Raise

DB Flyes

-

___________________________

BARBELL

-

A. Jerk Dip Drives - 4x2 @80%

B. Split Jerk - 5x1 @85%

C. Strict Press - 5x5

D. KB Russian Twists - 3x10

-

___________________________

ENDURANCE

-

13 min. AMRAP:

Row 300m

AB 15/12 cals.

*Rest 3 min. X 2 sets*

-

POWER

-

A.Paused Bench Press 5x5

B.DB Bench Press 3x12

C1.Standing Shoulder Press 5x10

C2.Pronated to Supinated DB row 5x10

-

___________________________

BARBELL

-

Clean

A. Cln High Pull - 5x3 @65%

B. Cln - 5x1@85%

C. Cln Deadlift - 4x1 @110%

D1. Barbell Bicep Curls - 3x10

D2. Barbell Wrist Curls - 3x10

-

GYMNASTICS

-

A. Headstand Hold 3x20s

B. Headstand + Pike Ext. 3x8

C. Wall Facing HSPU Negatives 3x4

D. Banded HS Hold 3x20s

-

___________________________

BARBELL

-

Snatch

A. Sn High Pull - 6x3 @55%

B. Sn - 5x1 @85%

C. Sn Deadlift - 4x1 @110%

D. Plate Tricep Ext - 3x12

E. Weighted Situps - 3x12

-

___________________________

ENDURANCE

-

Every 3 min. x 24 min:

Ski 20/15 cals.

Run 200m

POWER

-

A. Deadlift 5x2

B.Back Squat 5x10

C1.DB RDL 3x10

C2.Muscle Snatch 3x10

C3.Situps 3x10

-

___________________________

BARBELL

-

Jerk

A. Tall Power Jerk - 6x3

B. Power Jerk - 6x1 @85%

C. Back Sq - 5x1 @90%

D. Barbell Lunges - 3x10 each leg

-

Please reload