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SPECIALTY WOD

BARBELL CLUB

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TBD

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ENDURANCE

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Every 6 min. X 36 min:
Row 400m/300m
Shuttle Run x 12
Ski 400m/300m

ENDURANCE

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For time:

30-20-10
AB cals.
Burpees

 

Immediately into...
 

For time:

30-20-10
Row cals.
Box Jump Overs 24/20"

 

Immediately into...
 

For time:

30-20-10
Ski cals.
Burpees

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POWER!

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A. Deadlift 3x8 Touch and Go with 3 second eccentric
 

B. KB Paused Goblet Squat 4x12
 

C1. Side Plank 3x:20 per side
C2. Tall Kneeling Band Facepulls 3x2

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GYMNASTICS

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A. Beat Swing on Box 4x10/leg
 

B. Single Leg Kipping Pull Up 4x6/leg
 

C. Kipping Pull Up 4x4
 

D1. Chin Over Bar Hold 3x20s
D2. Lat Pull Downs 3x20

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Structure

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Strength:

Max Distance SB carry in :30
x 3 attempts

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Conditioning:
10 rounds
50ft bear crawl
10 SB toss over bar
50ft bear crawl

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*alternate rounds with a partner*
**relay race style-tag partner**

Endurance

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A. For time:
Row 1,000m

- Rest 5 min -

B. 2:00 Row @5s faster than 1K
*Rest 90s X 5 sets*

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Barbell Club

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A. Clean & Jerk - 5x2-3 @70-80%
 

B. Hang Snatch - 5x2-3 @70-80%
 

C. Clean Pull - 5x3-5 @70-85%
 

D. Weighted Situps - 5x10

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Power!

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A. Tempo Bench Press 3x8
 

B. Close Grip Bench Press 3x10
 

C1. DB Rows 3x12
C2. Pushup 3x12

Barbell Club

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A. Hang Snatch - 5x2-3 @70-80%
 

B. Pause Jerk Dip + Split Jerk - 5x2-3 @70-80%
 

C. Jerk Dip - 5x3 @80-100% of FS
 

D. Toes to Bar - 3x10

BARBELL CLUB

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A. Power Snatch - 5x2-3 @70-80%
 

B. Power Clean + Power Jerk - 5x2-3 @70-80%
 

C. Front Squat - 5x2-3 @70-80%

D. Jerk Dips - 5x2-3 @70-85% of FS
 

E. Good Morning - 5x5

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ENDURANCE

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For time:
Row 21/15 cals.
AB 15/12 cals.
Ski 9/6 cals.

*Rest 2 min. X 5 sets (build)*

GYMNASTICS

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A. Beat Swing on Box 4x10/leg
 

B. Single Leg Kipping Pull-Up 4x6/leg
 

C. Kipping Pull-Up 4x4
 

D1. Chin Over Bar Hold 3x20s
D2. Lat Pull Downs 3x20

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Power!

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A. Tempo Back Squat 3x8 (3 second eccentric)
 

B1. Bulgarian Split Squat 3x10
B2. Paused Pendlay Row (Pause at Sternum for 2 seconds)

 

C. Hollow Hold 3x Max Time

Barbell Club

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A. Muscle Snatch - 5x2-3 @70%
 

B. Power Clean - 5x2-3 @70-80%
 

C. Snatch Deadlift - 5x3 @70-85%
 

D. Military press - 6x3-5

Endurance

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A. For time:
Row 1,000m

- Rest 5 min -

B. 2:00 Row @5s faster than 1K
*Rest 90s X 5 sets*

Barbell Club

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A. Power Snatch - 6x2-3 @70%
 

B. Snatch Panda Pull 5x3 @70-80%
 

C. Power Clean + Push Press 5x(1+2) @70-80%
 

D. Weighted Sit-ups - 5x10
 

E. DB Triceps Ext - 5x10

ENDURANCE

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A. AMRAP 2 min:
Row 12/9 cals.
6 Burpees over Erg


*Rest 2 min X 5 sets*
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B. AMRAP 2 min:
AB 9/6 cals.
6 Box Jump Overs 24/20"

 

*Rest 2 min. X 5 sets*

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POWER!

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A. Front Squat 1RM
 

B. Pull-ups 5x10 Kipping or Banded
 

C. DB Romanian DL 3x12
 

D. Medball Sit-ups 3x12

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GYMNASTICS

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A. Beat Swing +Hand Release 4x4
 

B. Jumping Kipping Pull Up 4x6
 

C. Banded Kipping Pull Up 3x5
 

D1. Tempo Ring Rows 3x8
D2. Hanging L-Sit 3x30s

Structure

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Strength:
12 mins to work up to a heavy 100ft suitcase carry

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Conditioning:
Bench Press x 200 reps

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Partner 1 - chips away at bench press
Partner 2 - OH Plate Carry

Endurance

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For time:
21 cal. Row
15 cal. Ski
9 cal. AB

*Rest 3 min X 5 sets*

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Barbell Club

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A. Clean & Jerk - 5x(1+2) @75%

B. Push Press - 5x5 building

C. Jerk Dips - 5x5 @95% of FS

D. Cyclist Squats - 3x15-20

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Power!

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A. 1RM Bench Press

B. 1RM Strict Press

Barbell Club

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A. Clean Deadlift + Clean High Pull - 5x(2+2) @65%

B. No Feet Power Clean - 5x3 @70%

C. Deficit RDL - 5x5 @70% of Clean

D. Strict Toes to Bar - 3x10

BARBELL CLUB

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A. Snatch Deadlift + Snatch High Pull - 5x(2+2) @60%

B. Snatch + Hang Snatch - 5sets @70%

C. Snatch Balance + OHS - 5sets @50%

D. DB Farmer's Carries - 3x100ft

E. DB Wrist Curls - 3x15

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ENDURANCE

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A. AMRAP 3 min:
Row 300m
AMRAP Burpees over Erg

 

*Rest 2 min X 3 sets*

B. AMRAP 3 min:
Ski 300m
AMRAP AB Calories

 

*Rest 2 min X 3 sets*

GYMNASTICS

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A. Beat Swing +Hand Release 4x4
 

B. Jumping Kipping Pull Up 4x6
 

C. Banded Kipping Pull Up 3x5
 

D1. Tempo Ring Rows 3x8
D2. Hanging L-Sit 3x30s

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Power!

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A.1RM Back Squat

B.1RM Deadlift

Barbell Club

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A. Tall Power Jerk - 5x5 w/ empty barbell

B. Power Jerk - 6x3 @70%

C. Front Squat - 4x4 @80%

D. HSPU - 5 sets AMRAP

Endurance

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For time:

21 cal. Row

15 cal. Ski

9 cal. AB

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*Rest 3 min X 5 sets*

Barbell Club

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A. Power Clean + Clean - 5sets @75%

B. Clean Panda Pull, floor + hang - 4sets @85%

C. Back Squat - 4x1 @90%

D. Good Mornings - 3x8

ENDURANCE

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Every 3 min x 36 min:
0-3: Row 500m/400m
3-6: AB 50/35 cals.
6-9: 35/20 Burpees

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POWER!

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A. Hang Clean 5x5

B. Tempo Back Squat 5x5 (5 second eccentric)

C1. DB Row 3x6 per arm

C2. Supinated Ring Row 3x12

C3. Medball Knees to Chest 3x12

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GYMNASTICS

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A. HS Hold off Box 4x10
 

B. HSW off Wall 5x1
 

C. Deficit HSPU *Negatives* 4x3

Structure

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Strength: Viking Press 5x10

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15 Minute AMRAP with a Partner
10 KB Gorilla Rows
10 Double KB Swings
10 KB Push Press
10 KB Shrugs

Endurance

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A. Every 3 min x 15 min:
Row 300m
AB 12 cals.

B. Every 2 min x 10 min:
AB 10/8 cals. *sprint*

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Barbell Club

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A. Snatch High Pull + Hang Snatch - 6 sets @70%

B. Snatch Pull - 5x3 @100%

C. 3-level Snatch Balance - 5 sets @60%

D. Pendlay Rows - 3x8

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