SWOD Friday February 1st

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-2 @ 70-75% of 1RM C&J
*Sets 3-4 @ 80%
*Sets 5-6 @ 85-90%

B. 3 sets of:
10 Ring Dips
1 Rope Climb
10 TTB
1 Rope Climb
Rest 2 minutes

C. 4 rounds for time:
50 Dbl-Unders
3 Sandbag Cleans (150/100)
6 Sandbag Squats
50ft Sandbag Carry

D. Complete
2 minute of Wall Facing HS Hold
*Break as needed.

Level 3:

A. EMOM x 6 minutes
Min 1: Bike x 45s @ EZ Pace
Min 2: Jump Squat x 4 reps @ 30% of 1RM

B. Every 90 seconds x 5 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 70-75% of 1RM C&J
*Sets 3-5 x 2+2 @ 80-85%
*Set 6 x 2+2 @ 75%

C. For time:
250m row
15 Box Jump Overs (30/24″)
15 Devils Press (50/35)
15 Box Jump Overs
250m row

D. Complete
5 minute of Sandbag Bear Hug (150/100)
*Break as needed.

 

WOD Friday February 1st

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

Movement Prep:
Samson x 25ft
T-Twist x 10 Alt rep
V-Step x 25ft
Inch Worm + Push Up x 5 reps

Warm Up:

AMRAP in 4 minutes
30 Plate Hops
10 Box Step Ups
30 Mnt Climbers
10 Hollow Rocks

Technique & Review:

– KB Snatch
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Swing + High Elbow x 3 reps
(L) Single Swing + High Elbow x 3 reps
(R) KB Snatch x 3 reps
(L) KB Snatch x 3 reps
Rest 60 seconds

– KB Clean & Jerk
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Arm Clean x 3 reps
(L) Single Arm Clean x 3 reps
(R) KB Press + Push Press + Push Jerk
(L) KB Press + Push Press + Push Jerk
(R) KB Clean & Jerk x 3 reps
(L) KB Clean & Jerk x 3 reps
Rest 60 seconds

1 round of:
25 Dbl-Unders
6 Alt Gobelt Step Up
5 Gobelt Squat

 

WOD

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Box Step Up (1.5/1pd) @24/20”
5 (R) KB Snatch
5 (L) KB Snatch

– Rest 3 minutes –

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Squats (1.5/1pd)
5 (R) KB Clean & Jerk
5 (L) KB Clean & Jerk

*Pack
35 Dbl-Unders
12 Goblet Step Ups (45/30)
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

35 Dbl-Unders
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

*Pack
25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Step Ups (35/25))
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

SWOD Thursday January 31st

STRENGTH

Level 2:

A. Every 3 minutes x 6 sets
Back Squat
*Set 1 x 6 reps @ 60%
*Set 2 x 4 reps @ 70%
*Sets 3-4-x 2 rep @ 80%
*Sets 5-6 x 1 rep @ 85%

B. EMOM x 6 minutes
Min 1: Snatch Balance x 3 reps
Min 2: 3-Pos Snatch (HH+H+FL)
*Using 50% of 1RM P.Snatch

C. For time:
15.12.9
DB Thrusters (50/35
CTB Pull Ups

– Rest 3 minutes –

9.6.3
KB Front Squats (32/24kg)
Burpee Pull Ups

Level 3:

A. Every 2 minutes x 6 sets
Hang Snatch x 2 reps
*Sets 1-2 @ 70-75% of 1RM Snatch
*Sets 3-5 @ 80-85%
*Set 6 @ 75%

B. EMOM x 8 minutes
Clean + Front Squat
*Sets 1-8 x 1+2 @ 60% of 1RM Clean

C. For time:
30 TTB
Into..
15/12 Bike Cals
10 Thrusters (135/95)
15/12 Bike Cals
8 Thrusters (165/115)
15/12 Bike Cals
6 Thrusters (185/135)

D. Complete
400m Sandbag Carry (150/100)
*Break as needed*

 

WOD Thursday January 31st

Mobility:
Bbanded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Partner T-Spine x 30 seconds/Each

Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s

Technique & Review:

– Burgener Warm Up
– Clean
– Split Jerk

Every 2 minutes x 3 sets

*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light-Moderate
*Set 3 x 2 reps @ Moderate-Heavy Moderate

Every 2 minutes x 6 sets
Clean & Jerk x 1 rep

– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

WOD

For time:
500m row

WOD Wednesday January 30th

– No Midday 3.0

WOD

For time:
20 Plate GTOH (45/35)
40 HR Push Ups (Feet on 45/35 Plate)
60 Squats
1600 Run (800m Each)
30 Plate GTOH
30 HR Push Ups
80 Squats
1200m Run (600m Each)
40 Plate GTOH
20 HR Push Ups (Feet on 45lb Plate)
100 Squats
800m Run (400m Each)

*Only 1 Athlete may be working at a time on the Plate GTOH, HR Push Ups or Squats.
*Athletes may break up the reps as they see fit.
*Both Athletes will complete the runs together, you cannot start working until both athletes are back to the Pull Up bar.

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

WOD Tuesday January 29th

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

Movement Prep:
Banded Pass Throughs x 10 reps
Paleo Rocking Squat x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

EMOM x 6 minutes
Min 1: Row or Bike x 45 seconds
Min 2: 45s AMRAP
*3 Ring Jump to Support + 6 Alt Box Step Ups + 9 Hollow Rocks

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Strict Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

Pistol
– Reverse Lunge x 3-5 reps/Leg
– Pistol Step Downs x 3-5 reps/Leg
– Box Pistols x 3-5 reps/Leg
– Pistols x 3-5 reps/Leg

WOD

For time:
7.6.5.4.3.2.1
Strict Muscle Up
(R) Pistol
(L) Pistol

*Pack
7.6.5.4.3.2.1
Strict Pull Up
Strict Dip
(R) Pistol
(L) Pistol
*Pup
5.4.3.2.1
Strict Banded Pull Up
P-Bar Dip or Push Up
(R) Box Pistol
(L) Box Pistol

SWOD Tuesday January 29th

STRENGTH

* Starting Monday Feb 4th there will only be 1 Strength program design. Levels 2 & 3 will be blended together for 1 program. Scaling Options will be available for percentage lifts and Gymnastic skills.

Level 2:

A. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3-x 1 rep @ 75-80%
*Sets 4-5 x 10 reps @ 60-65%

B. For time:
10 to 1
(R) DB Push Press (50/35)
DB Gobelt Squat
(L) DB Push Press
TTB

C. 4 sets of:
30 seconds x MAX Banded Pull Aparts
Rest 15 seconds
30 seconds x MAX Banded Front Raises
Rest 15 seconds
30 seconds x MAX DB Press (20/15)
Rest 60 seconds

Level 3:

A. Every 2 minutes x 4 sets
Snatch Balance x 3 reps
Into…
Box Hurdle Jump Over x 5 reps (20/16″)
*Sets 1-2 @ 70-75% of 1RM
*Sets 3-4 @ 80%

B. EMOM x 8 minutes
Hang Power Clean + Push Jerk
*Sets 1-4 x 2+2 @ 60% of 1RM Power Clean
*Sets 5-6 x 2+2 @ 65%

C. 3 rounds for time:
15 Cal Row
15 Dbl-KB Squat Clean (24/16kg)
15 Dbl-KB Push Press
15 Cal Bike

D. 2 sets of:
KB Front Rack Reverse Lunge x 20 Alt Reps
SandBag Hold x 60 seconds
Rest 90 seconds

 

WOD Monday January 28th

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up:

AMRAP in 5 minutes of:
30 Plate Hops
10 Reverse Lunge
10 KB Deadlift
10 Goblet Squats
30s Plank Hold

Technique & Review:

A1. 4 sets
Handstand Hold x 15-30 seconds
– Rest 30 seconds –
A2. L-Sit x Max Hold
– Rest 30 seconds

* HS Holds
– Back Facing
– Wall Facing
– Pike Off Box (Build in Height)

* L-Sit Hold
– Low Parallettes
– P-Bars
– Single Leg Tuck

B. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Band Resisted Banded x 10 reps

C. Every 3 minutes x 6 sets
Deadlift
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

SWOD Monday January 28th

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
1 & 1/4 Front Squat
*Sets 1-4 x 3RM for the Day
*Sets 5-6 x 3 reps @ 80-85% of 3RM

B. EMOM x 16 minutes
Min 1: Wall Facing HS Hold x 30 seconds
Min 2: Dbl-Unders x 50-75 reps
Min 3: HS Walk x 10-25ft
Min 4: Rest

C. 4 sets of:
Wtd Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
Side Hollow Rocks x 5-7 reps/Side
Rest 90 seconds

Level 3:

A. Every 90 seconds x 6 sets
Hang Power Snatch + Hang Snatch
*Sets 1.3.5 @ 60% of 1RM Snatch
*Sets 2.4.6 @ 65%

B. Every 2 minutes x 4 sets
Pause Back Squat + Back Squat
*Sets 1-4 x 1+2 @ 75% of 1RM Back Squat

C. Every 2 minutes x 4 sets
Clean Deadlift (ATK) + Clean Pull
*Sets 1-2 x 3+1 @ 75% of 1RM Clean
*Sets 3-4 x 2+1 @ 85%

D. 3 sets of:
Wtd Plank Hold x 30-45 seconds
Rest 60 seconds
*Build to a Max load

 

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