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

WOD Thursday 04.18.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Samson Stretch x 25ft
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

EMOM x 5 minutes
4 Burpees
8 Jump Squats
Plank Hold to 45 seconds

Technique & Review

Power Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3 reps
– Hang Squat Snatch x 3 reps
– Squat Snatch x 3 reps

3 sets to Build to Workout Weight
Squat Snatch x 3 reps

CTB/Pull Up
– Ring Row x 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

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

Muscle Up
1 round of: (Low Rings)
– Rings to Chest x 5 reps
– Transition x 5 reps
– Press to Support x 5 reps
1 round of: (High Rings)
– Beat Swing x 5-7 reps
1 round of: (Low Rings)
– Muscle Up/Assisted x 2-3 reps

WOD

“Amanda”
9.7.5
Ring Muscle Up
Squat Snatch (135/95)

*Pack
6.4.2
Ring Muscle Up
9.7.5
Squat Snatch (95-115/65-85)
or
9.7.5
CTB Pull Ups
Ring Dips
Squat Snatch (95-115/65-85)
*Pup
9.7.5
Banded Pull Ups
Ring Dips
Squat Snatch (75-95/55-65)

WOD Wednesday 04.17.2019

– No Midday 3.0

WOD

For Time; In Pairs
1 Mile Run
100 Hang Clean & Jerk (115/85)
1 Mile Run

*Athletes will split the runs into 400’s, While one is running the other is resting.
*Athletes can break up the Hang Clean & Jerk as they see fit.

**Scaled
1200m Run
80 Hang Clean & Jerk (95/65)
1200m run

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

SWOD Tuesday 04.16.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Wall Facing HS Hold x 30 seconds
Min 2: KB Zotts Press x 6-8 Alt reps

B. Every 2 minutes x 6 sets
Clean + Jerk + Clean + Jerk
*Sets 1-3 x 1+2+1+1 @ 65% of Current Heavy Single
*Sets 4-6 x 1+2+1+1 @ 75%

C. 3 rounds for time:
CTB Pull Ups
Squats
60 Dbl-Unders
**RX – 15 CTB Pull Ups + 20 Sandbag Squats (150/100)
**Scaled – 10 CTB Pull Ups +15 KB Front Squats (24/16kg-Hand)

D. 3 sets of:
False Grip Ring Pull Ups x 3-5 reps
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 30 seconds
Hip Extensions x 20 reps
Rest 90 seconds

WOD Tuesday 04.16.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wrist Mobility
Pigeon Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpion x 10 Alt reps
Quad T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP of:
3 Push Ups
5 Ring Rows
7 Squats

Technique & Review

A. Every 2 minutes x 3 sets
Shoulder Press
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 2:30 minutes x 7 sets
Shoulder Press x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 60-65% of your Heaviest set of 5 and perform
a set of MAX reps.

– Choose a weight based off your 1RM and work across in sets 1-5 for 5 reps
and then drop down to 60-65% for sets 6-7 for MAX reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

In 6 minutes
25 TTB
50 Sit Ups
MAX Wall Balls (20/14)

*Pack
15 TTB
50 Sit Ups
MAX Wall Balls (20/14)
*Pup
25 Knee Tucks
40 Sit Ups
MAX Wall Balls (Scale as needed)

WOD Monday 04.15.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner T-Spine Opener x 30s/Each

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Inch Worm + Push Up x 5 reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 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

2 rounds to Build to Workout Weights
10-20 Dbl-Unders
2 Burpees to Plate
4 KB Swings
6 KB or DB Push Press (3 reps/Arm)
– Rest 60 seconds b/t sets –

WOD

4 rounds for time:
10 Burpees to 45lb Plate
50 Dbl-Unders
15 KB Swings (24/16kg)
50 Dbl-Unders
20 Single Arm KB Push Press (10 reps/Arm) (24/16kg)
– Rest 2 minutes b/t rounds 2&3 –

*Pack
10 Burpees to 45lb Plate
35 Dbl-Unders
15 KB Swings (24/16kg)
35 Dbl-Unders
20 Single Arm DB Push Press (10 reps/Arm) (35/25lbs)
*Pup
10 Burpees
25 Dbl-Unders or 75 Skips
15 KB Swings (Scale as needed)
25 Dbl-Unders or 75 Skips
20 Single Arm DB Push Press (10 reps/Arm) (Scale as needed)

SWOD Monday 04.15.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance
Min 2: DB OH Squat x 3-5 reps/Arm (Light)
*After each position Snatch perform 1 Snatch Balance
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 2 minutes x 9 sets
3-POS Snatch (1 rep = HH+H+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 3 minutes x 6 sets
Box Squat @ 32X1 TEMPO
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3 x 1 rep @ 80%
*Sets 4-6 x 7 reps @ 75%
*Hold true to the TEMPO, 3 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 2 sets of “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
– Rest 90 seconds b/t sets –

WOD Saturday 04.13.2019

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

Movement Prep:
25ft Knee Tuck
25ft Toe Walk
25ft V-Step
25ft Heel Walk
25ft Alt Leg Kicks
25ft Pigeon Walk
25ft Samson

Warm Up:

10-12 Minutes of:
– Coach Led Running/Ladder Drills

Technique & Review

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

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

1 set with Empty Bar
7 Power Snatch
7 Thrusters
200m Jog
– Rest 90 seconds –

1 set @ Workout Weight
5 Power Snatch
5 Thrusters
100m Jog

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters
800m Run

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
800m Run
*Pup
3 rounds for time:
10 Power Snatch (75/55)
10 Thrusters
400m Run

SWOD Saturday 04.13.2019

STRENGTH

A. Every 3 minutes x 5 sets
Deadlift
*Sets 1-3 x 10 reps @ 50-65% of 1RM
*Set 4 x 6 @ 70%
*Set 5 x 4 @ 80%

B. EMOM x 15 minutes
Min 1: 50 Dbl-Unders + 5 Hang DB Squat Cleans (50/35)
Min 2: 10 DB Power Clean & Jerk
Min 3: 200m run

C. 3 sets of:
50m Farmer Carry (Heavy)
Rest 60 seconds
50m Sandbag Carry (150/100)
Rest 60 seconds

D. 3 sets of:
Oblique Side Bends x 10 reps/Side
Rest 30 seconds
Ab Roll Outs x 10 reps
Rest 60 seconds

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