SWOD Saturday February 9th

STRENGTH

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ 75% of Heavy set of 4 reps

B. Every 2:30 minutes x 4 sets
Shoulder Press x 6 reps @ Moderate
Into…
P-Bar Dips x 8-10 reps

C. For Time:
24-18-12:
Dbl-KB Snatch
Box Jump Overs
KB Front Squats
** Rx – 24/16kg & 30/24″ Box
* Scaled – Dbl DB Snatch 45/30 & 24/20″ Box

D. Complete
2 minutes of L-Sit Hang

WOD Saturday February 9th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
T-Twists x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: 20 Lateral Hops + 5 Jump Squats + 3 Sprawl Burpees
Min 2: 20 FWD/BWD Hops + 10 Plank Hip Taps + 5 Plate GTOH

Technique & Review:

Squat Snatch
– Burgener Warm Up
– 3 Pos Squat Snatch
* High Hang Squat Snatch x 3 reps
* Hang Squat Snatch x 2 reps
* Squat Snatch x 1 rep

Every 90 seconds x 6 sets
Hang Squat Snatch + Snatch

– Over the course of 6 sets Build to a Heavy Set
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

AMRAP in 7 minutes
10 Alt Reverse Lunges (Front Rack) @ 115/85
10 Burpees Over the Bar

*Pack
95/65
*Pup
75/55

SWOD Friday February 8th

STRENGTH

A. Every 2 minutes x 6 sets
Clean & Jerk x 2 reps
*Sets 1-2 @ 65-70% of 1RM C&J
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 85%

B. 4 sets of:
20/15 Assault Bike Cals
10 CTB Pull Ups
5 GTOH
3-5 Bar Muscle Ups
– Rest 3 minutes –
*Sets 1-2 @135-185/95-135
*Sets 3-4 @185-205/135-145

C. 3 sets of:
KB Single Leg RDL x 10 reps/Leg
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
Banded Hollow Pull Aparts x 30 reps
Rest 90 seconds

WOD Friday February 8th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
T-Twists x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
30 Mnt Climbers
10 Plate GTOH
20 Jumping Jacks
5 Single Arm Ring Row/Side

Technique & Review:

A)
Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

HSPU/DB Press
– Piked
– Strict/DB Press
– Kipping/DB Push Press
*Work to a weight or height that would challenge you like a HSPU.

B)
3-4 sets of Good Control & Quality
Hip Extensions x 10-15 reps
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
L-Sit x Max Hold
– Rest 1 minute b/t sets –

WOD

Option A
3 rounds for time of:
3 Legless Rope Climbs
5 Strict HSPU

Option B
5 rounds for time of:
4 Rope Climbs
5 Kipping HSPU

*Time Cap 12 minutes*

*Pack
A) 3 rounds for time of:
1 Legless Rope Climb + 1 Rope Climb
5 Strict HSPU
B) 4 rounds for time of:
3 Rope Climbs
5 Kipping HSPU

*Pup
A) 3 rounds for time of:
2 Rope Climbs
5 Box HSPU (Tough)
B) 4 rounds for time of:
4 Stand to Lowers
5 DB Push Press (Tough)

SWOD Thursday February 7th

STRENGTH

A. Every 90 seconds x 4 sets
Muscle Snatch x 1 rep
Drop Snatch x 1 rep
Snatch Balance x 1 rep
*Sets 1-2 @ 75/55
*Sets 3-4 @ 95/65

B. Every 90 seconds x 6 sets
Snatch Deadlift (BTK) + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

C. 10 rounds for time:
9 DB Thrusters (35/25)
35 Dbl-Unders

D. 3 sets of:
Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
L-Sit Leg Pumps x 30-45 seconds
Rest 90 seconds

WOD Thursday February 7th

Mobility:
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Warm Up:

25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
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
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

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

Push Ups
– Scap Push Ups x 10
– TEMPO Push Up x 3-5 reps
– Full Push Up x 5 reps

Squats
– Russain Squats x 5
– TEMPO Squats x 7
– Squats x 9 reps @ Workout Speed

WOD

3 rounds for time:
1000m row or 1000m run or 3km Bike
5 rounds of “Cindy”
5 STRICT Pull Ups
10 Push Ups
15 Squats
** Time Cap – 30 minutes **

*Pack
3 rounds for time:
1000m row or 1000m run or 3km Bike
3 rounds of “Cindy”
5 Strict Pull Ups or Kipping Pull Ups
10 Push Ups
15 Squats
*Pup
3 rounds for time:
750m row or 800m run or 2km Bike
3 rounds of “Cindy”
5 Banded Pull Ups
10 Knee Push Ups
15 Squats

WOD Wednesday February 6th

– No Midday 3.0
WOD

For time:
120.100.80.60.40
Dbl-Unders (Each)
12.10.8.6.4
Wall Walks

*Scaled Options for Dbl-Unders
– 80.60.40.20.10
– 50.40.30.20.10

*Both Athletes may be working at the same time on the Dbl-Unders.
*Both Athletes must be finished the Dbl-Unders before moving on.
*Athletes may Split the work as they see fit on the Wall Walks.

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

SWOD Tuesday February 5th

STRENGTH

A. Every 3 minutes x 4 sets
Pause Back Squat + Back Squat
*Sets 1-4 x 1+2 @ 70% of 1RM Back Squat

B. EMOM x 10 minutes
Min 1: 8 Deadlifts (185-225/135-155)
Min 2: 8 Push Ups + 8 Ring Dips

C. 4 rounds for time:
25 KB Swings
25 Wall Balls
*Rx 32kg/24kg & 30/20lbs
*Scaled 24kg/16kg & 20/14lbs

D. 3 sets of:
KB Front Rack Lunge x 20 Alt reps
Rest 30 seconds
Wtd Hip Extensions x 15 reps
Rest 90 seconds

WOD Tuesday February 5th

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

Movement Prep:

Banded Walk x 10 reps O/B
Banded Deadbugs x 5 reps/Side
Piked HSPU x 5 reps

Warm Up:

AMRAP in 4 minutes
5 Ring Rows
10 Alt Jump Lunges
5 Burpees
20 Dbl-Unders

Technique & Review:

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

*Set 1 x 10 reps @ 135/95 – 95/65 – 75/55
*Set 2 x 8 reps @ 165/115 – 135/95 – 95/65
*Set 3 x6 reps @ Workout Weight

TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

HSPU
– DB Press (Work to a tough but manegable weight)
– HSPU

1 round of:
10 Cal Row or 7 Cal Bike
Into..
7 TTB
5 Deadlifts @ Workout Weight
3 TTB

WOD

For Time:
50 Cal Row or 40 Cal Bike
Into…
3 rounds of:
18 TTB
15 Deadlifts (185/135)
12 Strict HSPU

*Pack
35 Cal Row or 25 Cal Bike
15 TTB
12 Deadlifts (165/115)
9 HSPU
*Pack
25 Cal Row or 15 Cal Bike
15 Knee Tucks
12 Deadlifts (135/95)
9 DB Press

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