SWOD Friday November 2nd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. AMRAP in 15 minutes of:
15 Burpees
20 Squats
15 KB Swings (1.5/1pd)
20 Sit Ups

Level 2:

A. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Sets 1-4 x 1+1 @ Max for the Day
*Sets 5-6 x 2+2 @ 85% of Max

B. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 10 reps @ 50-55% of 1RM
*Sets 3-4 x 8 reps @ 60%
*Sets 5-6 x 6 reps @ 65%

C. AMRAP in 12 minutes of:
7 DB Clean & Jerk (45/30)
14 Box Jumps (30/24″)

D. 3 sets of:
3D Banded Pull Aparts x 25 reps
Rest 30 seconds
Wtd Sit Up x 25 reps (Feet anchored)
Rest 90 seconds

Level 3:

A. EMOM x 8 minutes
2 Hang Power Snatch + Power Snatch
*Sets 1-8 @ 70% of 1RM Power Snatch

B. Every 2 minutes x 4 sets
Back Squat x 6 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

C. E2MOM x Until Failure
8 BBJO (24/20″)
4 Muscle Ups
8 Thrusters (115/85)

D. 3 sets of:
DB Box Step Up x 8 reps/Leg
Rest 60 seconds
Med Ball Russian Twists x 30-40 reps
Rest 90 seconds

 

WOD Thursday November 1st

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
5 Hip Opener
5 Hip Closer
10 Russian Squats

Warm Up: (AMRAP in 5 minutes)
20 Cal Row or Bike
Into…
10 Reverse Lunge
10 KB Swings
10 Gobet Squats
30s Plank Hold

Technique:

Review

– Back Squat

Warm Up

*Set 1 x 10 reps (Bar)
*Set 2 x 7 reps (Light)
*Set 3 x 5 reps (Moderate)
*Set 4 x 3 reps (Moderate)

WOD

Every 3 minutes x 6 sets
Back Squat x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Rx – Start around 70-75% for your first working set.
*Pack
Start around 60-65% for your first working set.
*Pup
Back Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Thursday November 1st

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 5s Hollow Hang + 10 Beat Swings + 5s Hollow Hang
Min 2: 10s Ring Support + 5s Dip Support

B. EMOM x 6 minutes
Min 1: 30s Wall Facing HS Hold
Min 2: 20s Frankenstein Paleo Squat

C. Every 2 minutes x 6 sets
3-Pos Clean
*High Hang Clean + Hang Clean + Clean
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

D. 5 sets of:
10 TTB
5 Hang Squat Cleans (135/95)
10 Burpees Over the Bar
Rest 90 seconds

Level 3:

A1. EMOM x 5 minutes
Clean & Jerk x 1 rep @ 70%

– Rest 60 seconds –

A2. EMOM x 5 minutes
Clean & Jerk x 1 rep @ 75%

– Rest 60 seconds –

A3. EMOM x 5 minutes
Clean & Jerk x 1 rep @ 80%

B. Every 2 minutes x 4 sets
Dead Stop Front Squat x 3 reps
*Sets 1-4 @ 70% of 1RM Front Squat

C. Starting at 0:00
AMRAP in 7 minutes
20 DB Push Press (50/35)
40 Dbl-Unders

Starting at 10:00
AMRAP in 12 minutes
7 Devil’s Press (50/35)
14 Box Jumps (30/24″)

D. 3 sets of:
Sandbag Hold x 60 seconds (Heavy)
Rest 30 seconds
Banded Face Pulls x 10-12 reps
Rest 60 seconds

 

WOD Tuesday October 30th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Inch Worm + Push Up x 5 reps
Cat Camel x 10 reps
BirdDog x 10 reps/Side

Warm Up: (AMRAP in 4 minutes)
50 Skips
10 Plate GTOH
5 Scap Push Ups
10 Hollow Rocks

Technique:

Review
– Burgerner Warm Up
– Push Jerk
– Pull Up/CTB Pull Up
– Hang Power Snatch

– Push Jerk
5 Strict Press
5 Push Press
5 Push Jerks

– Hang Power Snatch
3 High Hang Power Snatch
3 Hang Power Snatch

– Pull Up
10 Scap Pull-ups
5 Beat Swings
1-3 Strict Pull Ups
3-5 Pull Ups/CTB Pull Ups

WOD

For Max Reps; (20 seconds On/10 seconds Off)
Tabata Push Jerks (95/65)
Rest 3 minutes
Tabata CTB Pull Ups
Rest 3 minutes
Tabata Push Ups
Rest 3 minutes
Tabata Hang Power Snatch

*Pack
Push Jerks (75/65)
Pull Ups
Push Ups
Hang Power Snatch
*Pup
Push Jerks (Scale as needed)
Banded Pull Up or Ring Rows
Knee Push Ups
Hang Power Snatch

SWOD Tuesday October 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Shoulder Press
*Sets 1-4 @ Build to a 3RM for the Day
*Sets 5-6 x 5 reps @ 60-65% of 3RM

B. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 10 reps @ 50-55% of 1RM
*Sets 3-4 x 8 reps @ 60%
*Sets 5-6 x 6 reps @ 65%

C. 3 rounds of:
2 minutes x MAX Cal Row
2 minutes x MAX Burpee Box Jumps (24/20″)
Rest 2 minutes

D. 2 sets of:
Reverse Barbell Lunges x 20 Alt reps
Rest 30 seconds
Strict TTB x 8-10 reps
Rest 60 seconds

Level 3:

A. Every 2 minutes x 4 sets
Push Press x 5 reps (Not TnG)
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B. Every 2 minutes x 4 sets
Push Jerk x 3 reps (Not TnG)
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

C. 4 sets of:
30 seconds of Rowing (for Meters)
Rest 15 seconds
30 seconds of Ground to Overhead (115/85)
Rest 15 seconds
30 seconds of Assault Bike (for Cals)
Rest 90 seconds

D. 3 sets of:
Banded Box Step Ups x 20 reps/Leg
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

WOD Monday October 29th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch 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 Samson

Warm Up: (8-10 minutes)
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
50ft Toe Walk
50ft Heel Walk

Technique:

Review

– Burgener Warm Up
– Squat Clean

1 round of:
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans

2 rounds
5 Squats Building to Workout Load
Rest 30 seconds
100m Jog
Rest 60 seconds

WOD

4 rounds for time:
20 Squat Cleans (115/85)
800m run
Time Cap; 30 minutes

*Pack
4 rounds for time:
20 Squat Cleans (95/65)
800m run
*Pack
4 rounds for time:
15 Squat Cleans (75/65)
400m run

SWOD Monday October 29th

– 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 x 3 reps @ 70%
Into…
Strict Pull Ups x 6-8 reps
*Choose one of the following that will challenge you.
*Light Band, Bwt, Wtd.

B. Every 2 minutes x 6 sets
3-Pos Snatch
*High Hang Snatch + Hang Snatch + Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

C. 3 sets of:
Seated DB Shoulder Press x 20 Alt reps
Rest 30 seconds
Plank Plate Slides x 60 seconds
Rest 60 seconds

Level 3:

A1. EMOM x 5 minutes
Snatch x 1 rep @ 70%

– Rest 60 seconds –

A2. EMOM x 5 minutes
Snatch x 1 rep @ 75%

– Rest 60 seconds –

A3. EMOM x 5 minutes
Snatch x 1 rep @ 80%

B. Every 2 minutes x 5 sets
Back Squat x 3 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-5 @ 80%

C. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Rest 30 seconds
Single Arm DB Row x 6-8 reps/Arm
Rest 30 seconds
Chinese Plank Hold x 60 seconds
Rest 90 seconds

 

WOD Saturday October 27th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Lying Pec Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
T-Spine Opener x 5 reps/Side
Inch Worm + Push Up x 5 reps
T-Twist x 10 reps/Side

Warm Up:
EMOM x 6 minutes
3 Burpees
6 Jumping Lunges
Single Skip to 45s

Technique:

Review
– Bench Press

Warm up sets

*Set 1 x 10 reps @ Bar – Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 3:00 minutes x 6 sets
Bench Press x 3 reps

*Build to a Heavy set of 3 reps or a new 3RM for the Day.

*Rx – Start around 65% for your first working set.
*Pack
Start around 60% for your first working set.
*Pup
Bench Press x 3-5 reps
*Build to weight where you can focus on good
technique and feel comfortable.

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