SWOD Monday October 1st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Pause Front Squat x 3 reps
*Sets 1-3 @ Heavy Set for the Day.
*Sets 4-5 @ 90% of Heavy Set.

B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + Hang Snatch
*Set 1 x 1+2+1 @ 65%
*Sets 2-3 x 1+1+1 @ 70%
*Sets 4-6 x 1+1+1 @ 75%

C. 4 sets of:
Negative HSPU Complex
3 TEMPO Lowers @ 3s Down
3-5 Strict HSPU or DB Press
3 TEMPO Lowers @ 3s Down
Rest 1-2 minutes

D. 3 sets of:
DB Roll Back Extensions x 8-10 reps
Rest 30 seconds
Plank Plate Slides x 60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pos Power Snatch @ 40-50%
Min 2: 45s Assault Bike @ EZ Pace

B. Every 90 seconds x 5 sets
Pause Snatch DL (BTK) + Snatch
*Sets 1-5 x 1+1 @ 75% of 1RM Snatch
*No foot movement on Snatch

C. Every 3 minutes x 3 sets
Pause Back Squat
*Set 1 x 5 reps @ 70% of 1RM
*Set 2 x 4 reps @ 75%
*Set 3 x 3 reps @ 80%
*3 second pause in the bottom of each Squat

D. 3 sets of:
Snatch Pulls
*Set 1 x 5 reps @ 80%
*Set 2 x 4 reps @ 85%
*Set 3 x 3 reps @ 90%
Rest 30 seconds
DB Step Ups x 10 reps/Leg
Rest 30 seconds
Band Supported Chinese Plank x 60 Seconds
Rest 90 seconds

 

WOD Monday October 1st

– Midday 3.0 from 10:30am-12:30pm

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
25ft Inch Worm

Warm Up: (AMRAP in 5 minutes)
“A” – Row or Bike
“B” – Complete 2 rounds of:
10 Alt Reverse Lunges
5 Ring Rows
3 Push Ups
*Alternate back and forth for 5 minutes

Technique:

Review

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

– Squat Therapy
Russian Squats x 5 reps
Wall Squats x 10 reps
TEMPO Squats x 10 reps @ 3231

WOD

For time:
100.75.50.25
Squats
4.3.2.1
Rope Climbs

*Pack
For time:
80.60.40.20
Squats
3.2.1
Rope Climbs
*Pup
For time:
60.45.30.15
Squats
1.1.1.1
Rope Climbs

SWOD Saturday September 29th

– Midday 3.0 fro 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 15s Easy Bike + 15s Moderate Bike
MIn 2: 15s Easy Bike + 15s Fast Bike

B. 8 sets of:
90 seconds x Assault Bike @ Mod RPM
Rest 90 seconds
*Aim for consistent rounds of Cals for the 8 sets

C. 3 sets of:
DB Split Sqauts x 10 reps/Leg
Rest 30 seconds
Seated Arnold Press x 10-12 reps/Arm
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 6 sets
Board Press x 2 reps
*Build to a Heavy 2RM for the Day.
*Single Board, 1-2 pause for each rep.

B. EMOM x 9 minutes
Bench Press x 3 reps
*Using 50% of “A”
*Sets 1-3 with Close Grip
*Sets 4-6 with Neutral Grip
*Sets 7-9 with Wide Grip

C. For time:
10 to 1 reps of:
Strict CTB Pull Ups
*5 Strict Ring Dips b/t sets

D. Complete
100 Barbell Sumo Deadlifts (45/35)
100 Barbell Floor Press
50 Med Ball V-Ups (20/14)

 

WOD Saturday September 29th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Partner T-Spine Opener x 30s/Each

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Leg
Hip Closers x 5 reps/Leg
Deadbugs x 10 reps

Warm Up: (AMRAP in 4 minutes )
50 Skips
5 Jump Squats
10 Plate GTOH
5 Burpees

Technique:

Review

– Burgener Warm Up
1 round – PVC

– Hang Clean
3 High Hang Squat Clean
3 Hang Squat Clean

– Push/Split Jerk
Push Jerk x 5 reps
Jerk Balance x 5 reps
Tall Jerk x 5 reps
Split Jerk x 3 reps

– Warm Up
*Sets 1-2 x 1+2+1 @ Light
*Sets 3-4 x 1+2+1 @ Moderate
*Set 5 x 1+2+1 @ Moderate – Open Weight

WOD

In 10 minutes
Deadlift + 2 Hang Cleans + Jerk

*Build to a Heavy Set of this Complex for the day.

*Rx – Start around 70% for your first working set.
*Pack
Start around 60% for your first working set.
*Pup
Build to weight where you can focus on good
technique and feel comfortable.

SWOD Friday September 28th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Strict Pull Up (Wd if Possible)
*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps

B. 2 rounds for time:
35 SDHL (1.5/1pd)
20 HSPU

Level 2:

A. EMOM x 6 minutes
Seated Box Jump x 3 reps w/SD
*Focus on speed off the box and landing tall.

B. 4-6 sets of the Complex:
3 TTB
3 Kipping CTB Pull Ups
2 TTB
2 Kipping CTB Pull Ups
1 TTB
1 Kipping CTB Pull Up
Rest 1-2 minutes
*Aim for unbroken and without coming off the bar.

C. AMRAP in 20 minutes
4 Strict Dips
6 DB Push Jerks (45/30)
8 KB Swings (2/1.5pd)

D. 3 sets of:
Ring Skull Crushers x 6-8 reps
Rest 30 seconds
Star Side Plank Holds x 30 seconds/Side
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pos Power Snatch @ 40-50%
Min 2: 45s Assault Bike @ EZ Pace

B. Every 90 seconds x 6 sets
Power Snatch
*Sets 1-4 x 3 TnG reps @ Heavy Set for the Day
*Sets 5-6 x 3 TnG reps @ 90% of Heavy Set

C. Every 2 minutes x 6 sets
Front Squat
*Set 1 x 5 reps @ 75%
*Set 2 x 4 @ 80%
*Set 3 x 3 reps @ 85%
*Sets 4-6 x 3RM for the Day.

D. 5 sets
200m run
9 Thrusters (115/85)
6 Burpees Over the Bar
Rest 2 minutes

 

WOD Friday September 28th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Lat Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 Piked Shoulder Taps
10 Scap Push Ups
25ft Bear Crawl

Warm Up:
EMOM x 6 minutes
Min 1: 45s Row or Bike
Min 2: 4 Push Ups + 6 Hollow Rocks + 10 T-Twist
Technique:

Review

– Rowing Drills
2 rounds of
5 Arm Pulls
5 Arm & Hips
5 Quarter Strokes
5 Full Strokes

– HSPU
Piked HSPU x 3-5 reps
Piked HSPU off Box x 3-5 reps
Wall HSPU x 3-5 reps (Strict or Kipping)

– KB SDHLP
2 sets of 5-7 reps

WOD

For time:
50 Cal Bike
25 HSPU
50 SDHL (1.5/1pd)
25 HSPU

*Pack
For time:
35 Cal Bike
20 HSPU
35 SDHL (1.5/1pd)
20 HSPU
*Pup
For time:
25 Cal Bike
25 Box HSPU
25 SDHL (1.5/1pd)
25 Box HSPU

SWOD Thursday September 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. Every 90 seconds x 4 sets
Power Clean x 2.2.2
*Sets 1-4 @ 70% of 1RM
*Do 2 TnG reps, Rest 10s, Do 2 TnG reps, Rest 10s, Do 2 TnG reps = 1 set

C. For time:
Cal Row
20.15.10.5
Burpees Over the Erg

*Men’s Cals: 40.30.20.10
*Ladie’s Cals: 35.25.15.5

Level 3:

A. Every 2 minutes x 6 sets
Clean High Pull + Hang Clean (ATK) + Split Jerk
*Sets 1-6 x 1+2+1 @ 75% of Last weeks Heavy Set

B. Every 90 seconds x 4 sets
Box Squat x 3 reps @ 70% of 1RM Squat

C. AMRAP in 10 minutes
3 Strict HSPU
3 SD Box Jumps (24/20″)
3 Dbl KB Snatch (1.5/1pd)
6 Strict HSPU
6 SD Box Jumps
6 Dbl KB Snatch
*9.9.9.12.12.12 etc

D. 3 sets of:
Clean Grip RDL x 6-8 reps @ 3131 TEMPO
Rest 30 seconds
Incline DB Rows x 6-8 reps w/Pause at the top
Rest 30 seconds
Banded Pull Throughs x 15-20 reps (Heavy Band)
Rest 90 seconds

 

WOD Thursday September 27th

– Midday 3.0 from 10:30am-12:30pm

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

Warm Up: (AMRAP in 4 minutes)
4 Ring Rows
8 KB Swings
12 Alt Jumping Lunges
16 Hollow Rocks

Technique:

Review

– Burgener Warm Up

– Squat Snatch
3 High Hang Squat Snatch
3 Hang Squat Snatch
3 Squat Snatch

– Bar Muscle Up/Pull Up
10 Scap Pull-ups
5 Beat Swings
3-5 Kipping Pull Ups
5 Kipping CTB Pull Ups

2 rounds
3-5 Pull Ups
5 Squat Snatch
*Build to workout load

WOD

For time
10 to 1
Bar Muscle Ups
Squat Snatch (95/65)
Time Cap: 20 minutes

*Pack
10 to 1
Pull Ups
Squat Snatch (75/55)
*Pup
8 to 1
Banded Pull Ups
Power Snatch (65/45)

WOD Wednesday September 26th

– No Midday 3.0

WOD

Rest Day

Or

8 Alt rounds for time; In Pairs (4 rounds each)
10 Wall Balls
8 TTB
6 Burpee Box Jump Overs (24/20″)

*Athlete “A” will complete a full round and then Athlete “B” will complete a full round back and forth for 4 rounds each.
*Athletes will tag at the BBJ station before switching the working Athlete.

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

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