SWOD Tuesday 04.23.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 15s Dbl KB Overhead Hold + 15s Dbl KB Squat Hold
Min 2: Dbl KB Overhead Squat x 3-5 reps

B1. EMOM x 5 minutes
High Hang Satch x 3 reps @ 50-55% of 1RM Snatch

B2. EMOM x 5 minutes
Hang Snatch (ATK) x 2 reps @ 60-65%

B3. EMOM x 5 minutes
Snatch x 1 rep @ 70-75%

C. AMRAP in 12 minutes
30 Wall Balls (20/14)
15 CTB Pull Ups
30 Squats
15 Pull Ups

D. 3 sets of:
Snatch Deadlifts x 5 reps @ 5151 @ 65% of 1RM Snatch
Rest 30 seconds
Ring Push Ups x 10 reps
Rest 30 seconds
Ring Mnt Climbers x 20 Alt reps
Rest 90 seconds

WOD Tuesday 04.23.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
4 Push Ups
8 Alt Jumping Lunges
Plank Hold to 45 seconds

Technique & Review:

Split Jerk
– Jerk Balance x 5 reps
– Tall Jerk x 5 reps
– Split Jerk x 5 reps

WOD

A. Every 2 minutes x 3 sets
Split Jerk
*Set 1 x 5 reps @ Light
*Set 2 x 3 reps @ Moderate
*Set 3 x 1 rep @ Heavy Moderate

B. Every 2 minutes x 6 sets
Split Jerk x 3 reps

* Sets 1-6 Build to a Heavy Set of 3 reps for the Day.

– Choose a weight based off your 1RM and work across in sets 1-6 for 3 reps
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 3 sets of:
Seated Alt Shoulder Press x 20 Alt reps
Into…
Banded Pull Aparts x 20 reps
Into…
Strict TTB or Knee Tuck x 5-7 reps
Rest 60 seconds

SWOD Monday 04.22.2019

STRENGTH

A. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 3 reps @ 75-80% of 1RM Clean

B. EMOM x 10 minutes
Min 1: Bar Facing Burpees x 30 seconds
Min 2: Squat Cleans
*Set 1 x 6 @ 60% of 1RM Clean
*Set 2 x 5 @ 65%
*Set 3 x 4 @ 70%
*Set 4 x 3 @ 75%
*Set 5 x 2 @ 80%

C. 2 sets of:
200m run
15 TTB
200m run
15 TTB
200m run
15 TTB
– Rest 3 minutes b/t sets –

D. 3 sets of:
Single Arm DB Rows x 6-8 reps @ 3131/Arm
Rest 30 seconds
Bent Over DB Fly’s x 15 reps
Rest 90 seconds

WOD Monday 04.22.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Shoulder Pass Throughs x 10 reps
Partner T-Spine x 30 seconds/Each

Movement Prep:
Samson + T-Spine Opener x 25ft
Inch Worm + Push Up x 5 reps
V-Step x 25 ft
Hollow Rocks x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Skips
(R) Kneeling Press x 5 reps
No Push Up Burpees x 5 reps
(L) Kneeling Press x 5 reps

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

DB Snatch
– DB Deadlift x 3 reps/Arm
– DB High Pull Up x 3 reps/Arm
– DB Muscle Snatch x 3 reps/Arm
– DB Power Snatch x 3 reps/Arm

2 rounds to Build to Workout Weight
10-15 Dbl-Unders
3-5 CTB Pull Ups
6 Alt DB Snatch
– Rest 60 seconds –

WOD

4 rounds for time:
50 Dbl-Unders
12 CTB Pull Ups
20 Alt DB Snatch (50/35)

*Pack
4 rounds for time:
50 DB-Unders
12 Pull Ups
20 Alt DB Snatch (45/30)
*Pup
4 rounds for time:
25 Dbl-Unders or 60s of Attempts
12 Banded Pull Ups
20 Alt DB Snatch (Scale as needed)

SWOD Saturday 04.20.2019

STRENGTH

A. 3 sets for Quality
3 Skin the Cats
6 Toes to Rings
3 Inch Worms

B. EMOM x 10 minutes
Min 1: Bar Muscle Up x 3-5 reps
Min 2: 10 Dbl-KB Deadlift + 100ft Farmer Carry
*Scale to Box or Banded Bar Muscle Up if needed

C. Starting at 0:00
AMRAP in 5 minutes of:
15 TTB
12 Ring Dips

Starting at 7:00
AMRAP in 10 minutes of:
15 Cal Row
12 BBJO (24/20″)

D. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Split Squat x 20 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10 reps
Rest 90 seconds

WOD Saturday 04.20.2019

Mobility:
3-POS Shoulder Stretch x 30 seconds/Each
Runners Lunge x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Paleo T-Spine Opener x 10 reps/Side
Russian Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
200m Jog
25ft Knee Tuck
5 Med Ball Cleans
25ft Samson
5 Med Ball Cleans

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

3 sets to Build to Workout Weight
5 Deadlifts
3 Squat Cleans
1 Thruster
– Rest 60 seconds b/t sets –

WOD

5 rounds for time of:
9 Deadlifts (135/95)
5 Squat Cleans
3 Thrusters

*Pack
5 rounds for time:
9 Deadlifts (95/65)
5 Squat Cleans
3 Thrusters
*Pup
4 rounds for time
9 Deadlifts (Scale as needed)
5 Squat Cleans
3 Thrusters

SWOD Friday 04.19.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Wall Balls x 5 reps (30/20) @ Max Height
Min 2: Rocket Jumps x 6 Alt reps (16/12″)

B. Every 2 minutes x 9 sets
3-POS Clean (1 rep = High Hang+Hang(ATK)+Floor)
*Sets 1-3 x 3 reps @ 60% off Current Heavy Single
*Sets 4-6 x 2 reps @ 70%
*Sets 7-9 x 1 rep @ 80%

C. Every 90 seconds x 4 sets
DB Power Clean & Jerk
*Set 1 x 6 reps (60-70/45-50)
*Set 2 x 8 reps (50-60/35-40)
*Sets 3-4 x 10 reps (40-50/30-35)

D. 3 sets of:
DB Prone Rows x 8-10 reps
Rest 30 seconds
DB Skull Crushers x 20 reps
Rest 30 seconds
Barbell Bicep Curls x 15 reps (45/35)
Rest 90 seconds

WOD Friday 04.19.2019

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

Movement Prep:

Coach Led Hip Mobility Flow

Warm Up:

Rolling
– Best of 5
– Coaches choice of distance and penalty’s

Technique & Review:

A. 4 sets of:
(R) Turkish Get Up x 1 rep
(L) Turkish Get Up x 1 rep
25-50ft Wtd Bear Crawl
– Rest 60 seconds b/t sets –

B. 2 sets of Build to Workout Weight
3 Burpees
3 Russain KB Swings
3 American KB Swings
– Rest 60 seconds –

WOD

5 rounds for time:
15 Burpees
15 KB Swings (32/24kg)
*Time Cap 20 minutes

*Pack
5 rounds for time
15 Burpees
15 KB Swings (24/16kg)
*Pup
4 rounds for time
15 Burpees
15 KB Swings (Scale as needed)

SWOD Thursday 04.18.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Squats x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Sumo Deadlift x 1.1.1
*Sets 1-6 @ 60% of 1RM Deadlift

C. 3 rounds for time:
10 Strict HSPU
12 KB Front Rack Walking Lunges (24/16kg)
14 KB Snatch (7 reps/Arm)
16 KB Thrusters
18 Assault Bike Cals

D. 3 sets of:
30 seconds of Hollow Rocks
Rest 30 seconds
30 seconds of Russian KB Swings (32/24kg)
Rest 30 seconds
30 seconds of Alt Jumping Lunges
Rest 90 seconds

Page 1 of 17412345...102030...Last »