January 2018

January 31, 2018  by

SWOD Thursday February 1st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Push Press
*Sets 1-2 x 5 reps @ 7RPE
*Sets 3-4 x 3 reps @ 7RPE
*Sets 5-6 x 1 rep @ 7RPE

B. For Time:
12.9.6
Hang Squat Clean (135/95)
Burpee CTB Pull Up

Level 2: Self led Warm-Up.

A. Every 2 minutes x 8 sets of:
Clean + Front Squat
*Sets 1-8 x 1+1 @ 90% of 1RM C&J

B. Complete
10 Unbroken Power Clean (135/95)
Rest 60 seconds
15 Unbroken Power Clean (115/85)
Rest 60 seconds
20 Unbroken Power Clean (95/65)

C. EMOM x 12 minutes
Min 1: Russian Dips x 3-5 reps
Min 2: HS Shoulder Taps x 10-12 Alt reps
Min 3: WTD Hollow Rocks x 30 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
3-Pos Clean (135/95)
Tall Landing Box Jump x 3 reps

B. Every 2 mins x 5 sets; Off Blocks (Knee)
Clean x 2 reps
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%
*Sets 4-5 @ Heavy Set

C. Every 2 minutes x 4 sets
Front Squat x 3 reps @ 80%

D. 4 sets of:
KB Windmills x 5 rep/Side
Rest 30 seconds
Sandbag Hold x 60 seconds (150/100)
Rest 60 seconds

2-A-DAY

Level 2:

Against a 4 minute Clock
20 KB Swings (1.5/1pd)
10 TTB
Thrusters
*Round 1 x 12 reps (95/65)
*Round 2 x 15 reps
*Round 3 x 18 reps
*Round 4 x 21 reps
*Round 5 x 24 reps

Level 3:

For time:
10.20.30.40.50
Cal Row
*15 BBJO b/t (24/20″)

 

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January 31, 2018  by

WOD Thursday February 1st

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Dowel Front Rack Stretch x 60 seconds/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers/Leg
5 Hip Closers/Leg
10 BirdDogs
10 Supine Scorpines

Warm-Up: (AMRAP in 5 minutes)
7 Med Ball Clean
9 Scap Pull Up
12 Beat Swings
9 Scap Push Ups
7 KB Swings

Technique:

Review
– Burgerner Warm Up
– Hang Squat Clean
– Burpee Pull Up
– Burpee CTB Pull Up
– Burpee Bar Muscle Up

WOD

For time:
12.9.6
Hang Squat Clean (165/115)
Burpee Bar Muscle Up

*Pack
12.9.6
Hang Squat Clean (135/95)
Burpee CTB Pull Up
*Pup
12.9.6
Hang Squat Clean (95/65)
Burpee Pull Up
*If performing banded Pull Ups, complete all Burpees
then complete the Pull Ups.

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January 30, 2018  by

WOD Wednesday January 31st

– No Midday 3.0

WOD

Rest Day

Or

10 rounds for time; In Pairs
6 Clean & Jerk (115/85) w/ Single Arm KB Overhead Hold (1.5/1pd)
8 Box Jumps (24/20″) w/ Single Arm KB Front Rack Hold
10 TTB w/ Single Arm KB Farmer Hold

*Only one Athlete may be working at a time.
*When one athlete is completing work the other will be Holding a KB.
*If the KB comes down the working athlete must stop working.
*Athletes will alternate exercises and hold back and forth for the 10 rounds.

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

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January 29, 2018  by

SWOD Tuesday January 30th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B1. Every 2 minutes x 4 sets
Pause Push Press x 6 reps
*Sets 1-4 @ 60% of 1RM Push Jerk
B2. Every 2 minutes x 4 sets
Pause Push Press x 2 reps
*Sets 1-4 @ 70% of 1RM Push Jerk

C. 3 sets of:
Incline DB Bench Press x 6-8 reps
Rest 30 seconds
Single Leg RDL x 8-10 reps/Leg
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
Sandbag Hold x 60 seconds (150/100)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + OH Squat + Zotts Press
*Sets 1-4 x 3+2+3 @ Light to Moderate

B. 10 sets of:
Squat Clean + 2 Front Squat + 3 Push Jerk
*Sets 1-10 (225/155)
Rest 1 minute

C. 3 sets of:
DB Front Rack Reverse Lunge x 20 reps (50/35)
DB Step Up x 20 reps
Rest 90 seconds

D. 3 sets of:
Single Arm DB Press x 6 reps/Arm
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 6 minutes
5 HSPU
10 DB Power Cleans (50/35)
30 Dbl-Unders

–Rest 2 minutes —

AMRAP in 6 minutes
5 DB Thrusters (50/35)
10 Burpees Over the DB
30 Dbl-Unders

Level 3:

Against a 4 minute Clock
30 Wall Balls (20/14)
15 CTB Pull Ups
DB Clean & Jerk
*Round 1 x 9 reps (55/40)
*Round 2 x 12 reps
*Round 3 x 15 reps
*Round 4 x 18 reps
*Round 5 x 21 reps

 

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January 29, 2018  by

WOD Tuesday January 30th

– No Midday 3.0

Mobility:
3-Way Banded Stretch x 20s/Stretch x Both Sides
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Bear Crawl x 50ft
Banded Lateral Walk x 10 R.10L
Inch Worm x 25ft
T-Twists x 10 reps

Warm-Up: (AMRAP in 6 minutes)
Partner “A” – Rows
Partner “B” – 2 rounds of:
20 Mnt Clmiber
10 Piked Shoulder Taps
*Switch back an forth for 6 minutes

Technique:

Review
– Piked HSPU
– Box HSPU
– HSPU
– Rope Climb

WOD

3 rounds for time:
21 Cal Row
12 Strict HSPU
3 Rope Climbs

*Pack
3 rounds for time
21 Cal Row
9 Strict HSPU or 12 Box HSPU
2 Rope Climbs
*Pup
3 rounds for time
15 Cal Row
9 Box HSPU
1 Rope Climb or 3 Stand to Lowers

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January 28, 2018  by

SWOD Monday January 29th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 5 reps @ 7RPE
*Sets 3-4 x 3 reps @ 7RPE
*Sets 5-6 x 1 rep @ 7RPE

B. For time:
21.15.9
DB Snatch (45/30)
Burpee Over the DB

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat Wave
*Sets 1&3 x 3 reps @ 80%
*Sets 2&4 x 1 reps @ 90%
*Sets 5&6 x 10 reps @ 60%

B. Every 2 minutes x 4 sets
Hang Snatch x 3 reps
*Set 1 @ 65%
*Sets 2-4 @ 70-75%

C. Complete
10 Unbroken Power Snatch (115/85)
Rest 60 seconds
15 Unbroken Power Snatch (95/65)
Rest 60 seconds
20 Unbroken Power Snatch (65/55)

D. 4 sets of:
Wtd Plank Hold x 60 seconds
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Snatch + Hang Snatch (1+1) x 2 (135/95)
Wall Ball x 5 reps (30lb/20lb to 11ft)

B. Every 2 mins x 5 sets; Off Blocks (Knee)
Snatch x 2 reps
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%
*Sets 4-5 @ Heavy Set

C. Every 2 minutes x 5 sets
Back Squat x 3 reps @ 85%

D. 4 sets of:
Snatch Pulls x 3 reps
*Sets 1-2 @ 100%
*Sets 3-4 @ 105-110%
Rest 60 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
10 Box Jumps (24/20″)
15 CTB Pull Ups
20 Wall Balls (30/20)

Level 3:

“15.5”
For time:
27.21.15.9
Cal Row
Thruster (95/65)

 

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January 28, 2018  by

WOD Monday January 29th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
5 Turkish Get Ups (Right Side)
10 Hollow Rocks
5 Turkish Get Ups (Left Side)
10 Shoulder Pass Throughs

Warm-Up: (AMRAP in 5 minutes)
50 Skips
Into..
5 to 1
Ring Row
Push Ups
Jump Squat
Into..
50 Skips

Technique:

Review
– DB Snatch
– Burpee Over the DB

WOD

For time:
21.15.9
DB Snatch (50/35)
Burpee Over the DB

*Pack
21.15.9
DB Snatch (45/30)
Burpee Over the DB
*Pup
21.15.9
DB Snatch (35/25)
Burpee Over the DB

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January 26, 2018  by

WOD Saturday January 27th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

Mobility:
OH Banded Stretch x 1 minute/Side
Banded Hip Distraction x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Mnt Climbers
25ft Lateral Lunge
10 Scap Pull Ups

Warm-Up: (AMRAP in 5 minutes)
400m Jog
into..
25ft Samson + T-Spine
10 Beat Swings
10 Squats

Technique:

Review
– Pull Up
– KB Swing
– Running Drills

WOD

“Eva”
5 rounds for time
800m run
30 KB Swings (2/1.5pd)
30 Pull Ups

*Pack
4 rounds for time
800m run
25 KB Swings (1.5/1pd)
25 Pull Ups
*Pup
5 rounds
400m run
20 KB Swings (Scale as needed)
20 Banded Pull Ups

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