SWOD Friday December 1st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B.For time
40.30.20.10.5
KB Swings (1.5/1pd)
50.40.30.20.10
Sit Ups

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Shoulder Press in Split Stance x 5 reps (95/65)
A2. Every 90 seconds x 2 sets
Push Press in Split Stance x 5 reps (135/95)

B. Every 2 minutes x 5 minutes
Pause Split Jerk + Split Jerk
*Set 1 x 1+2 @ 70%
*Set 2 x 1+2 @ 75%
*Sets 3-5 x 1+2 @ 80%

C. 3 sets of:
KB Weighted Plank Hold x 45-60 seconds
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Barbell Jump Squats x 3 reps @ 20% of 1RM
Tall Box Jump x 3 reps (Build)

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Power Clean + Push Press + Power Clean + Push Jerk
*Sets 1-2 x 2+2+2+2 @ 65-70%
*Sets 3-4 x 1+2+1+2 @ 75-80%
*Sets 5-6 x 1+1+1+1 @ Heavy Set for the Day

C. 3 sets of:
Wtd Hip Extension x 15 reps + 20s Hold after the last rep
Rest 30 seconds
DB Upright Row x 10-12 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
40/30 Cal Row
20 BBJO (24/20″)
40 Wall Ball Shots (20/14)
20 BBJO
40/30 Cal Row

Level 3:

3 rounds for time of:
50ft Right Arm OH Walking Lunge (55/35)
50 Squats
50ft Left Arm OH Walking Lunge (55/35)
100 Dbl-Unders

 

WOD Friday December 1st

– Midday 3.0 from 10:30am-12:30pm

Mobility:

90/90 Hip Opener x 1 minute
T-Spine Opener x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Ninja Crawl
10 T-Twists
25ft Lateral Lunge
10 Banded Pull Aparts

Warm-Up:
EMOM x 6 minutes
Min 1: 30 Dbl-Unders + 50ft Bear Crawl
Min 2: 25ft Board Jump + 10 Hollow Rocks

Technique:

Focus
– KB Swings
– Sit Ups

WOD

For time
50.40.30.20.10
KB Swings (1.5/1pd)
Sit Ups

*Pack
40.30.20.10.5
KB Swings (1.5/1pd)
50.40.30.20.10
Sit Ups
*Pup
40.30.20.10.5
KB Swings (Scale as needed)
Sit Ups

SWOD Thursday November 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Clean + Push Press + Power Clean + Push Jerk
*Sets 1-2 x 2+2+2+2 @ 6RPE
*Sets 3-4 x 2+1+2+1 @ 7RPE
*Sets 5-6 x 1+1+1+1 @ 8RPE

B. AMRAP in 20 minutes
800m run
15 Burpees

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
Power Snatch x 1 rep
*Sets 1-2 @ 75% *Sets 3-4 @ 80%
A2. Every 2 minutes x 3 sets
Snatch x 1 rep
*80-85% of 1RM

B. Every 2 minutes x 6 sets
Front Squat Wave
*Set 1 x 3 @ 75% *Set 4 x 3 @ 80%
*Set 2 x 2 @ 80% *Set 5 x 2 @ 85%
*Set 3 x 1 @ 85% *Set 6 x 1 @ 90%

C. 3 sets of:
DB Single Leg Split Squat x 8-10 reps/Leg (Mod-Tough)
Rest 30 seconds
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
Wtd Hollow Rocks x 15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Front Squats x 4 reps
*75% of 1RM

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Power Snatch + Snatch
*Sets 1-2 x 2+2 @ 65%
*Sets 3-4 x 1+2 @ 70%
*Sets 5-6 x 1+2 @ 75-80%

C. 3 sets of:
DB Prone Rows x 6-8 reps (Moderate)
Rest 30 seconds
Banded Paloff Press x 10-15 reps/Side
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time of:
400m run
12 Power Snatch (115/85)
6 Bar Muscle Ups

Level 3:

For time:
30/20 Assault Bike Cals
20 BBJO (24/20″)
40 Wall Ball Shots (30/20)
20 BBJO
30/20 Assault Bike Cals

 

WOD Thursday November 30th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Couch Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25 Jumping Jacks
25ft Inch Worms
25ft V-Step
20 Mnt Climbers

Warm-Up: (AMRAP in 6 minutes)
25ft Walking Lunge
5 Jump Squats
10 Ring Rows
5 V-Ups

Technique:

Focus
– Running Drills

WOD

AMARP in 35 minutes
1000m run
15 Burpees

* Pack
AMRAP in 30 minutes
800m run
15 Burpees
*Pup
AMRAP in 25 minutes
600m run
10 Burpees

WOD Wednesday November 29th

– No Midday 3.0

WOD

Rest Day

Or

In 18 minutes of; In Pairs
6 rounds of:
20 KB Swings (1.5/1pd)
15 Box Jumps (24/20″)
10 TTB
Then in the remaining time…
AMRAP Wall Balls (20/14)

*Athletes must tag one another before switching stations, the tag will always take place at the Box.
*In the AMRAP athletes will alt exercises each round.
Example
“A” does KB Swings
“B” does Box Jumps
“A” does TTB
“B” does KB Swings
etc…
*Only one athlete may be working at a time during the Wall Balls.

*Pack
In 15 minutes/5 rounds
*Pup
In 12 minutes/4 rounds

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

SWOD Tuesday November 28th

– No Midday 3.0

STREGNTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch
*Sets 1-2 x 3+2 @ 6RPE
*Sets 3-4 x 2+2 @ 7RPE
*Sets 5-6 x 1+2 @ 8RPE

B. 3 rounds for time
50 Squats
15 DB Shoulder Press or Strict HSPU
15 Strict Pull Ups
30s L-Hang

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean x 3 reps
*Start around 70-75%
*Build to a Heavy 3RM for the Day

B. Every 2 minutes x 3 sets
Clean Pulls x 6 reps
*Sets 1-2 @ 70%
*Set 3 @ 80%

C. 3 sets of:
KB Front Rack Hold x 45-60 seconds (1.5/1pd)
Rest 30 seconds
Split Jerk BTN Press x 8-10 reps (Light)
Rest 30 seconds
20 Hollow Rocks + 20s Hollow Hold
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean + Clean + Jerk
*Sets 1-2 x 2+1+2 @ 70%
*Sets 3-4 x 2+1+1 @ 75%
*Sets 5-6 x 1+1+1 @ 80%

B. EMOM x 12 minutes
Min 1: GHD Sit Ups x 15-20 reps
Min 2: Sandbag Squats x 10 reps (150/100)
Min 3: Triple Unders x 5-10 reps

C. 3 sets of:
Single Arm DB Shoulder Press x 4-6 reps/Arm
Rest 30 seconds
Single Arm DB Row x 10-12 reps/Arm
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

For time:
50.40.30.20.10
KB Swings (1.5/1pd)
10.15.20.25.30
Box Jumps (24/20″) w/Step Down

Level 3:

3 rounds for time of:
400m run
12 Power Snatch (115/85)
6 Bar Muscle Ups

 

WOD Tuesday November 28th

– No Midday 3.0

Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25 Jumping Jacks
25ft Inch Worm
10 Scap Push Ups
25ft Bear Crawl

Warm-Up: (AMRAP in 6 minutes)
50 Single Skips
10 Ring Rows
5 Jump Squats
10 Scap Pull Ups

Technique:

Focus

– HSPU/Box HSPU
– L-Pull Up and Strict Pull Up

WOD

3 rounds for time:
75 Squats
25 Strict HSPU (4/2″)
25 L-Pull Ups

*Pack
3 rounds for time
75 Squats
15 Strict HSPU or 25 Box HSPU
15 Strict Pull Ups
30s L-Hang
*Pup
3 rounds for time
50 Squats
15 Box HSPU
10 Strict Banded Pull Ups
20s L-Hang

SWOD Monday November 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat Wave
*Set 1 x 5 @ 70% *Set 4 x 5 @ 80%
*Set 2 x 3 @ 80% *Set 5 x 3 @ 85%
*Set 3 x 1 @ 90% *Set 6 x 1 @ 95%

B. Every 2 minutes x 6 sets
Power Snatch
*Start at 70-75% of 1RM
*Build to a Heavy Single for the Day

C. 3 sets of:
Single Arm DB Press x 8-10 reps/Arm
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
Bent-Over DB Fly’s x 15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squats
*Set 1 x 6 @ 70%
*Sets 2-3 x 4 @ 75%
*Sets 4-5 x 2 @ 80%
*Set 6 x 10 @ 60-65%

B. Every 2 minutes x 6 sets of:
Power Snatch + Hang Power Snatch
*Sets 1-2 x 3+2 @ 60%
*Sets 3-6 x 2+2 @ 70%

C. 3 sets of:
Snatch Grip Rows x 5 reps @ 80%
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
KB Weighted Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
800m run
200ft Walking Lunge
800m run
200ft Walking Lunge

Level 3:

3 rounds for time:
50/40 Cal Row
25 Strict HSPU
25 CTB Pull Ups

 

WOD Monday November 27th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Overhead Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson + T-Spine Opener
5 V-Ups
25ft V-Step
10 Hollow Rocks

Warm-Up: (AMRAP in 6 minutes)
5 Broad Jumps
5 Right Arm DB Press
5 Left Arm DB Press
5 HR Push Ups
100m Jog

Technique:

Review
– Burgerner Warm Up

Focus
– Build to working weight
– Cycling Power Clean & Jerk

WOD

“Gwen”
15.12.9
Clean & Jerks
Rest 2-3 minutes b/t sets

*Touch and go at floor only. Even a re-grip off the floor is a
foul. No dumping.
*Use same load for each set, as heavy as you can.

*Pack
12.9.6
Clean & Jerks
*Pup
9.7.5
Clean & Jerks

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