April 2018

April 30, 2018  by

WOD Tuesday May 1st

– No Midday 3.0

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
20 Jumping Jacks
10 Hip Openers/Side
10 Hip Closers/Side
20 Mnt Climbers

Warm-Up:
EMOM x 6 minutes
Min 1: 4 Box Jumps (Step Down) + 8 KB Swings
Min 2: 5 Push Ups + 7 OH Squats w/Bar

Technique:

Review
– Burgerner Warm Up
– Snatch
– HSPU

WOD

AMRAP in 5 minutes of:
9 HSPU
6 Bar Facing Burpees
3 Snatch (165/115)

*Pack
AMRAP in 5 minutes of:
6 HSPU or 6 Box HSPU
4 Bar Facing Burpees
2 Snatch (115-135/75-95)
*Pup
AMRAP in 5 minutes of:
6 Box HSPU
4 Bar Facing Burpees
2 Snatch (75-95/45-65)

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April 30, 2018  by

SWOD Tuesday May 1st

– No Midday 3.0

STRENGTH

Level 1:

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

B. AMRAP in 5 minutes of:
6 HSPU
4 Bar Facing Burpees
2 Snatch (115-135/75-95)

Level 2:

A1. Every 2 minutes x 4 sets
Push Jerk + Split Jerk
*Sets 1-2 x 3+1 @ 70% of 1RM Push Jerk
*Sets 3-4 x 2+1 @ 75%

A2. Every 90 seconds x 4 sets
Split Jerk x 1
*Sets 1-2 @ 80% of Split Jerk
*Sets 3-4 @ 85%

B. EMOM x 8 minutes
Min 1: KB Snatch x 5 R. 5 L (1.5/1pd)
Min 2: 30s Hollow Hold

C. AMRAP in 5 minutes of:
9 HSPU
6 Bar Facing Burpees
3 Snatch (135/115)

D. 3 sets of:
Muscle Up Progressions x 3-5 reps
Rest 30 seconds
Single ARM OH Reverse Lunge x 10 reps/Side
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-6 x 2 reps @ 80%

B. Every 90s x 5 sets
Power Clean + Push Jerk
*Set 1 x 1+3 @ 70%
*Set 2 x 1+2 @ 75%
*Sets 3-5 x 1+1 @ 80%

C. 6 rounds for time; In Pairs
2 Rope Climbs (Rogue Rope)
10/8 Assault Bike Cals
6 Sandbag Cleans (150/100)

D. 3 sets of:
Strict Muscle Ups x 3-5 reps
Rest 30 seconds
HS Practice x Cones, Plates, Ramp etc
Rest 30 second
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

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April 29, 2018  by

WOD Monday April 30th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Samson Stretch + TSpine Opener
25ft Bear Crawl
25ft V-Step

Warm-Up: (AMRAP in 5 minutes)
30/20 Cal Row
Into…
50 Skips
10 Piked Shoulder Taps
10 Squats
20s Plank Hold

Technique:

Review
– Wall Balls
– HS Walk
– Wall Walks
– Dbl-Unders

WOD

AMRAP in 20 minutes
50 Wall Balls (20/14)
100 Dbl-Unders
50ft HS Walk
100 Dbl-Unders
50 Cal Row or 40 Cal Bike
100 Dbl-Unders
50ft HS Walk
100 Dbl-Unders
*Athletes must be able to perform at least 10-15ft
Unbroken of HS Walking to HS Walk in the workout.

*Pack
50 Wall Balls (20/14)
75 Dbl-Unders
3 Wall Walks
75 Dbl-Unders
50 Cal Row or 40 Cal Bike
75 Dbl-Unders
3 Wall Walks
75 Dbl-Unders
*Pup
35 Wall Balls (20/14)
50 Dbl-Unders or 150 SkIps
2 Wall Walks
50 Dbl-Unders or 150 Skips
35 Cal Row or 20 Cal Bike
50 Dbl-Unders or 150 Skips
2 Wall Walks
50 Dbl-Unders or 150 Skips

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April 29, 2018  by

SWOD Monday April 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Power Clean + Hang Clean + Split Jerk
*Set 1 x 1+3+1 @ 65-70%
*Sets 2-3 x 1+2+1 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%

B. EMOM x 10 minutes
Min 1: 10 Front Squats (135/95)
Min 2: 5 Strict CTB Pull Ups

C. 3 rounds for time:
200m run
12 TTB
9 Bar Facing Burpees
6 Deadlifts (225/155)

D. 3 sets of
Seated Good Mornings x 25 reps (45/35)
Rest 30 seconds
TEMPO P-Bar Dips x 5-7 (3s Down,3s Up)
Rest 30 seconds
Hollow Rocks x 25 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 8 reps @ 70%
*Set 2 x 6 reps @ 75%
*Set 3 x 4 reps @ 80%
*Set 4 x 2 reps @ 85%
*Set 5 x 8 reps @ 75%

B. Every 2 minutes x 6 sets
Low Hanging Snatch x 3 reps
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-6 x 2 reps @ 80%

C. 3 rounds for time:
18 Burpee Box Jumps (24/20″)
15 Sandbag Squats (150/100)
12 Alt DB Squat Snatch (70/50)

D. 3 sets of
Snatch Grip BTN Press x 10 reps (Moderate)
Rest 30 seconds
Single Leg Box Step Overs x 8-10 reps/Leg
Rest 30 seconds
Wtd Back Extensions x 10 reps
Rest 90 seconds

 

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April 27, 2018  by

WOD Saturday April 28th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Wall Squat Stretch x 2 minutes

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers
5 Hip Closers
10 Cat Camels
25ft V-Step

Warm-Up: (AMRAP in 6 minutes)
400m Run
Into..
10 Beat Swings
10 Box Jump (Step Down)
10 Goble Squat
10 Ring Row

Technique:

Review
– Burgener Warm Up
– Clean
– Pull Up

WOD

4 rounds for time:
25 CTB Pull Ups
5 Cleans (245/170)

*Pack
4 rounds for time:
25 Pull Ups
5 Cleans (155-185/105-135)
*Pup
3 rounds for time
15 Pull Ups
5 Cleans (95-135/65-85)

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April 26, 2018  by

SWOD Friday April 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
*Based off Single from April 5th

B. AMRAP in 15 minutes
10 Push Ups
20 Sit Ups
400m run

Level 2:

A. Every 2 minutes x 5 sets
Deadlift
*Set 1 x 7 reps @ 70%
*Sets 2-3 x 5 reps @ 75%
*Sets 4-5 x 3 reps @ 80%

B. Every 2 minutes x 5 sets
Bench Press x 4 reps
Into…
Strict Pull Ups x 4-6 reps
*Sets 1-2 @ 60-65%
*Sets 3-5 @ 65-70%

C. For time:
25 BBJO (24/20″)
Into..
3 rounds of:
12 DB Snatch (50/35)
10 HR Push Ups
Into..
25 BBJO (24/20″)

D. 3 sets of:
DB Floor Press x 8 reps/Arm (Tough)
Rest 30 seconds
DB Split Squat x 10/Side (Mod-Tough)
Rest 30 seconds
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
Snatch Ladder
*1 x 10 reps (185/115)
*2 x 8 reps (205/125)
*3 x 6 reps (225/135)
*4 x 4 reps (245/145)
*5 x 2 reps (265/155)

B. EMOM x 16 minutes
Min 1: 1 Legless Rope Climb + 2 Rope Climb
Min 2: 15 GHD Sit Ups
Min 3: 200m run
Min 4: Rest

C. AMRAP in 5 minutes
3 Bar Muscle Ups
6 KB Front Squats (2/1.5pd)
9 KB Deadlifts

D. 3 sets of:
8 DB Tate Press
30 Banded Pull Aparts
8 DB Roll Back Extensions
30 Banded Tricep Push Downs
Rest 1 minute

 

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April 26, 2018  by

WOD Friday April 27th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 T-Twists
15s Hollow Hold
25ft Lunge
10 Banded Pull Aparts

Warm-Up:

Technique:

Review
– Rowing Drills
– Push Up
– Sit Up

WOD

AMRAP in 25 minutes
20 Push Ups
30 Sit Ups
40 Cal Row or Bike

*Pack
AMRAP in 25 minutes
10 Push Ups
20 Sit Ups
30 Cal Row or Bike
*Pup
AMRAP in 20 minutes
10 Knee Push Ups
20 Sit Ups
30 Cal Row or Bike

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April 25, 2018  by

SWOD Thursday April 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
P.Snatch + Hang P.Snatch + Snatch
*Set 1 x 1+3+1 @ 65-70%
*Sets 2-3 x 1+2+1 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%

B. Every 2 minutes x 4 sets
Back Squat Cluster
*1-2 x 2.2 reps @ 70-75%
*3-4 x 1.1 reps @ 75-80%
*Clusters=Perform 2 reps,rack the bar,rest 10s
then perform 2 more reps.

C. 3 sets
Banded Good Mornings x 25 reps
Rest 30 seconds
DB Roll Back Extensions x 15 reps
Rest 30 seconds
Banded Hollow Rocks x 25 reps
Rest 90 seconds

Level 3:

A1. Every 90 seconds x 3 sets
3-Pos Clean @ 60% (Floor+H+H.Hang)
A2. Every 90 seconds x 3 sets
2-Pos Clean @ 65% (Hang+H.Hang)
A3. Every 90 seconds x 3 sets
Hang Clean x 2 reps @ 70%

B. Complete 4 sets of:
2 minute Bike @ Moderate Pace
Front Squat x 3 reps @ 70-75%
Rest 2 minutes

C. 4 sets of:
DB Split Squat x 10/Side (Mod-Tough)
Rest 30 seconds
Banded Walk Outs x 10 reps
Rest 60 seconds

2-A-DAY

Level 2:

AMRAP in 15 minutes of:
50 Wall Balls (20/14)
75 Dbl-Unders
25 HSPU
75 Dbl-Unders
25 Deadlifts (225/155)
75 Dbl-Unders
50 TTB
75 Dbl-Unders

Level 3:

For time:
25 BBJO (24/20″)
Into..
3 rounds of:
10 DB Clean & Jerk (50/35)
15 CTB Pull Ups
Into..
25 BBJO (24/20″)

 

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