SWOD Saturday September 1st

– Midday 3.0 from 9:30am-11:00

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

** Next week will be a DE-LOAD. The New strength block will start September 10th **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Wtd P-Bar Dip
*Sets 1-2 x 5 reps @ 50% of 1RM
*Sets 3-5 x 3 reps @ 60%

B. For time:
50/40 Cal Bike
25 Wall Walks
50/40 Cal Row

C. 3 sets of:
10 DB Tate Press
Rest 30 seconds
10 DB Roll Back Extensions
Rest 30 seconds
10 DB Floor Press
Rest 30 seconds
25 Banded Good Mornings
Rest 60 seconds

Level 3:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-5 x 4 reps @ Heavy
*Set 6 x 10 reps @ Tough

B. 5 x 2 minute rounds
10 DB Bench Press (55/30)
200m Run
MAX KB Swings (2/1.5pd)
Rest 3 minutes

C. 3 sets of:
WTD Hip Extensions x 15 reps
Rest 30 seconds
Single Arm Kneeling DB Press x 10 reps/Arm
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 60 seconds

 

WOD Saturday September 1st

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
5 Hip Openers/Side
5 Hip Closers/Side
10 Shoulder Pass Throughs

Warm-Up:
10.8.6.4.2
Wall Balls
1.2.3.4.5
Burpees

Technique:

Review

– Burgerner Warm Up
1 round PVC

– OH Squat
1 round of:
10 reps with Empty Bar

1 round of:
5 Pause reps with Empty Bar – Light load

– Rope Climb
Stand to Lower x 2 reps
Foot Lock to Extend x 2 reps
Full Climb or Full Legless x 1 rep

WOD

AMRAP in 28 minutes of:
9 OH Squats (115/85)
1 Seated Legless Rope Climb
12 Ring Push Ups

*Pack
AMRAP in 28 minutes
9 OH Squats (95/65)
1 Legless Rope Climb
12 HR Push Ups
*Pup
AMRAP in 20 minutes
9 OH Squats (Scale as needed)
1 Rope Climb or 3 Stand to Lowers
12 Push Ups

SWOD Friday August 31st

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

** Next week will be a DE-LOAD. The New strength block will start September 10th **

STRENGTH

Level 1:

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

B. 4 x 2 minute rounds
10 Burpees
200m run
MAX Burpees
– Rest 3 minutes –

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk
*Set 1 x 3+1 @ 70-75%
*Sets 2-3 x 2 +1 @ 80%
*Sets 4-6 x 1+1 @ Heavy Single

B. Every 2 minutes x 6 sets
Front Squat
*Set 1 x 3 @ 70-75%
*Sets 2-3 x 2 @ 80%
*Sets 4-6 x 1 @ Heavy Single

C. 5 x 2 minute rounds:
10 TTB
200m run
MAX Man Makers (45/30)
Rest 3 minutes b/t rounds
*Man Maker = Push Up + (R) Row + (L) Row + Squat Clean Thruster

Level 3:

A. 4 sets of:
20/15 Cal Row
Strict HSPU
Rest 1 minute b/t sets –
*Set 1 x 10 @ 4/2″
*Set 2 x 8 @ 6/4″
*Set 3 x 6 @ 8/6″
*Set 4 x 4 @ 10/8″

B. EMOM x 20 minutes
Min 1: 16 CTB Pull Ups
Min 2: 12 Front Squats (135/95)
Min 3: 8 BBJO (24/20″)
Min 4: 4 Sandbag Cleans (150/100)

C. Complete
100 Banded Push Ups
*Hold a 30 second Hollow Hold every 25 reps
*Start and finish with the hollow hold.

 

WOD Friday August 31st

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Alt Lateral Lunge
25ft Samson

Warm-Up:
– Running Drills
100m Jog
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
3 Air Squats + Broad Jump x 50ft
50ft Toe Walk
50ft Heel Walk
100m Jog

WOD

5 x 2 minute Rounds
10 Burpees
200m run
MAX Burpees
– Rest 3 minutes –

*Pack
5 x 2 minute rounds
7 Burpees
200m run
MAX Burpees
– Rest 3 minutes –
*Pup
4 x 2 minute rounds
5 Burpees
200m run
MAX Burpees
– Rest 3 minutes –

WOD Thursday August 30th

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Hip Distraction x 1 minute/Side
Wrist Rotations x 1 minute/Direction

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Knee Tuck + T-Spine Opener
10 Supine Scorpions
10 Scap Push Ups

Warm-Up:
Tabata Style
Row or Bike x 3 rounds
Shuttle Run x 3 rounds (25ft O/B)
Box Jump w/ Step Down x 3 rounds

Technique:

Review

– Burgerner Warm Up
1 round – PVC
1 round – Barbell

– Hang Power Clean
3 High Hang Power Clean
3 Hang Power Clean

*Set 1 x 5 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 3:00 minutes x 5 sets
Hang Power Clean x 5 reps

*Build to a Heavy set of 5 or a new 5RM for the day.

*Rx – Start around 65-70% for your first working set.
*Pack
Start around 55-60% for your first working set.
*Pup
Hang Power Clean x 5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Thursday August 30th

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

** Next week will be a DE-LOAD. The New strength block will start September 10th **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 3 minutes x 5 sets
Daedlift x 5 reps
*Sets 1-3 @ 75%
*Sets 4-5 @ 80%
** Add 10lbs from Aug 9th

B. EMOM x 16 minutes
Min 1: 20 Wall Balls (20/14)
Min 2: 2 Rope Climbs
Min 3: 10 KB Deadlifts (2/1.5pd Hand)
Min 4: 100ft Sandbag Carry (150/100)

C. 3 sets of:
Seated DB Shoulder Press x 20 Alt reps
Rest 30 seconds
Bent-Over DB Lateral Raises x 20 reps
Rest 60 seconds

D. Complete
100 Banded Push Ups
*Hold a 30 second Hollow Hold every 25 reps
*Start and finish with the hollow hold.

Level 3:

A. Every 2 minutes x 5 sets
Push Jerk
*Set 1 x 10 reps (Light)
*Sets 2-3 x 6 reps (Moderate)
*Sets 4-5 x 4 reps (Tough)

B. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 8 reps @ 70%
*Set 2 x 6 reps @ 75%
*Sets 4-6 x 4 reps @ 80%

C. AMRAP in 15 minutes of:
15 Hang Power Cleans (115/85)
60 Dbl-Unders
15 GHD Sit Ups

D. 3 sets of:
Bulgarian Split Squat x 8-10 reps/leg
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 60 seconds

 

SWOD Tuesday August 28th

– No Midday 3.0

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 70-75%
*Sets 2-3 x 2 reps @ 80%
*Sets 4-6 x 1 rep @ Heavy Single

B. EMOM x 5 minutes
4 KB Clean & Jerk (1.5/1pd)

C. 3 rounds for time:
21 Cal Row
18 Wall Balls (30/20)
15 Burpee Box Jumps (24/20″)
12 KB Clean & Jerk (1.5/1pd)

D. Complete
30 Strict Pull Ups
60 Medball V-Ups
30 Ring Push Ups

Level 3:

A. Every 90 second x 4 sets
High Hang Clean + Hang Clean
*Sets 1-4 @ 60-70% of 1RM Clean

B. Every 90 seconds x 4 sets
Hang Clean + Clean
*Sets 1-4 @ 75-80% of 1RM Clean

C. Every 90 seconds x 4 sets
Clean
*Sets 1-4 @ 85 % of 1RM Clean

D. For total time
Assault Bike Cals
Men: 30.25.20.15.10
Women: 25.20.15.10.5
– Rest 60 seconds b/t sets –

E. Complete
100 Banded Good Mornings
*Hold a 60 second Chinese Plank every 25 reps
*Start and finish with the plank hold.

 

WOD Tuesday August 28th

– No Midday 3.0

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

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

Movement Prep: (AMRAP in 4 minutes)
Deadbug x 10 Alt reps
Russian Squats x 5 reps
Inch Worm + Push Up x 3 reps
RDL’s x 10 reps

Warm-Up:
EMOM x 4 minutes
20 Dbl-Unders
4 Burpees

Technique:

Review

– 2 rounds of:
3 Scap Push Ups
5 Push Ups
5 TEMPO Squats
3 Scap Pull Ups
5 Pull Ups
Rest 60 seconds

– 1 round
3 Pull Ups
6 Push Ups
9 Squats
*At work out pace.

WOD

“Chelsea”
EMOM x 30 minutes
5 Pull Ups
10 Push Ups
15 Squats
*If you fall behind the clock, keep going for remaining minutes
and see how many rounds you can complete.

*Pack
EMOM x 20 minutes or AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
*Pup
AMRAP x 20 minutes
5 Banded Pull Ups
10 Knee Push Ups
15 Squats
– Rest 1 minute b/t rounds –

SWOD Monday August 27th

– Midday 3.0 from 10:30am-12:30pm
** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

STRENGHTH

Level 1:

A. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 10 reps @ 5RPE
*Set 2 x 8 reps @ 6RPE
*Sets 3-4 x 6 reps @ 7RPE
*Sets 5-6 x 4 reps @ 8RPE

B. 3 rounds for time:
400m run
10 STOH (135/95)

Level 2:

A. Every 2 minutes x 6 sets
Snatch
*Set 1 x 3 reps @ 70-75%
*Sets 2-3 x 2 reps @ 80%
*Sets 4-6 x x 1 rep @ Heavy Single

B. Every 3 minutes x 7 sets
Back Squat x 5 reps
*Sets 1-3 @ 75%
*Sets 4-7 @ 80%
** Add 10lbs from Aug 7th

C. AMRAP in 10 minutes
5 Strict Pull Ups
10 TTB

D. EMOM x 6 minutes
Min 1: Side Plank Holds x 30s/Side
Min 2: Rest

Level 3:

A. Every 2 minutes x 5 sets
Front Squat
*Sets 1-2 x 2 reps 70-75%
*Sets 3-5 x 1 reps @ 80-90%

B. Every 90 seconds x 4 sets
High Hang Snatch + Hang Snatch
*Sets 1-4 @ 60-70% of 1RM Snatch

C. Every 90 seconds x 4 sets
Hang Snatch + Snatch
*Sets 1-4 @ 75-80% of 1RM Snatch

D. Every 90 seconds x 4 sets
Snatch
*Sets 1-4 @ 85 % of 1RM Snatch

E. 3 sets of:
Banded KB Overhead Press x 6-8 reps
Rest 30 seconds
Wall Supported RDL’s x 8-10 reps/Leg
Rest 30 seconds
Strict TTB x 10 reps
Rest 90 seconds

 

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