SWOD Saturday February 16th

STRENGTH

A. EMOM x 10 minutes
1 & 1/4 Front Squats
*Sets 1-5 @ x 2 reps @ 65-70% of 1RM Clean
*Sets 6-10 x 1 rep @ 75-80%

B. Every 2 minutes x 4 sets
Push Press x 6 reps
*Build to a Tough set of 6 reps.
*Not TnG.

C. AMRAP in 12 minutes
8 DB Bench Press
Bar Muscle Ups
8 DB Power Cleans
Bar Muscle Ups
40 Dbl-Unders
Rx – 60/40& 4 Bar Muscle Ups
*Scaled – 50/35 & 2 Bar Muscle Ups or 4 Burpee CTB Pull Ups

D. Complete
100 Banded Pull Aparts
50 Banded Hollow Rocks
100 Banded Tricep Push Downs

WOD Saturday February 16th

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Russian Squats x 5 reps
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

10.8.6.4.2
Med Ball Clean
Hollow Rocks

Technique & Review:

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

Every 2 minutes x 6 sets
Hang Squat Clean + Clean

– 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

3 rounds for time:
45 Burpees (45lb Plate)
15 KB Swings (1.5/1pd)
21 Sit Ups

*Pack
3 rounds
30 Burpees (45lb Plate)
15 KB Swings (1.5/1pd)
21 Sit Ups
*Pup
3 rounds
21 Burpees (25lb Plate)
15 KB Swings (Scale as needed)
21 Sit Ups

WOD Friday February 15th

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

Movement Prep:
Hip Openers x 5 reps/Leg
Hip Closers x 5 reps/Leg
Tactical Frog Internal Rotations x 10 Alt reps

Warm Up:

6 Alt Tabata Rounds x 20s on/ 10s off
Single Skips
Goblet Squats
Ring Rows

Technique & Review:

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

Back Squat
– Bar x 10 reps
– Light Load x 8 reps
– Workout Load x 6 reps

WOD

5 rounds for time:
21 Back Squats (135/95)
1 Legless Rope Climb

*Pack
5 rounds for time:
15 Back Squats
1 Rope Climb
*Pup
4 rounds for time:
12 Back Squats (95/65)
1 Rope Climb or 2 Stand to Lowers

SWOD Friday February 15th

STRENGTH

A. Every 2 minutes x 6 sets
Pause Clean (ATK) + Split Jerk
*Sets 1-2 @ 70-75% of 1RM Clean & Jerk
*Sets 3-6 @ 80%

B. AMRAP in 8 minutes
15 BBJO (24/20”)
10 Ring Dips
(R) 5 Hang DB Clean & Jerk (50/35)
(L) 5 Hang DB Clean & Jerk

– Starting at 10:00 –

3 rounds for time:
25/20 Cal Row
25 Ball Slams (20/15)

C. 3 sets of:
Strict TTB x MAX reps
Rest 30 seconds
Seated L-Sit Pumps x 30 seconds
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

SWOD Thursday February 14th

STRENGTH

A. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 8 reps @ 60%
*Set 2 x 6 reps @ 70%
*Set 3 x 4 rep @ 80%
*Sets 4-5 x 10RM

B. AMRAP in 13 minutes
55 TTB
55 DB Front Squats
55 CTB Pull Ups
55 DB Push Press
**Rx – 55/35
** Scaled – 35 reps & 40/25

C. 3 sets of:
Wtd Cossack Squat x 12 Alt reps
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Chinese Plank Hold x 60 seconds
Rest 90 seconds

WOD Thursday February 14th

Mobility:
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Partner Hamstring Stretch x 30 seconds/Leg

Movement Prep:
Inch Worm + Push Up x 5 reps
Samson T-Spine Opener x 5 reps/Side
Banded Shoulder Pass Throughs x 10 reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Mnt Climbers
10 Alt Piked Shoulder Taps
5 V-Ups

Technique & Review:

Handstand Hold
– Box
* Start with a smaller Box Height and build to a height that will
challenge you inside the workout.

– Wall Supported HS Hold
* Focus on a good clean kick up to the wall and holding a active hollow
position and active shoulders pushing into the floor.

– Wall Facing HS Hold
*If you are comfortable and confident with a HS Hold try to maintain your
Chest and Thighs against the wall during this hold.

TTB
2 rounds of
– Scap Pull Ups x 10 reps
– Straight Arm Lean Backs x 5 reps
– Strict TTB/Knee Tuck x 1-3 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps
Rest 60 seconds b/t sets

1 round of:
10-15 second HS Hold (Your workout version)
5 TTB or Knee Tucks

WOD

5 rounds for time:
1 Minute HS Hold
21 TTB
*Break up the HS Hold as needed to accumulate the time required.
*Time Cap; 17 minutes

*Pack
5 rounds for time:
1 minute HS Hold
15 TTB
*Pup
5 rounds for time:
30 second HS Hold from Wall or Box
15 Knee Tucks

WOD Wednesday February 13th

– No Midday 3.0

WOD

10 Alt Rounds for time:
12 Box Jump Overs (24/20″)
6 Power Cleans (185/135)

*Scaled loads
– 135-165/95-115
– 95-115/65-85

*Athlete “A” will complete 1 round of 12 BJO and 6 PC and then Tag athlete “B” who will complete a full round.
*Athletes will Alternate back and forth for 10 rounds (5 rounds each).

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

SWOD Tuesday February 12th

STRENGTH

A. EMOM x 6 minutes
Min 1: Single Leg Bounding Broad Jump x 25ft/Leg
Min 2: Snatch Balance x 4 reps @ 50-60% of 1RM Snatch

B. Every 90 seconds x 6 sets
Power Clean + Push Jerk
*Sets 1-2 @ 70-75% of 1RM Snatch
*Sets 3-6 @ 80%

C. 4 x 2 minute rounds of:
20/15 Asssault Bike Cals
10 Alt Reverse Front Rack Lunges (115/85) or (95/65)
MAX Hang Squat Snatches
Rest 2 minutes
*If you cannot perform the set amount of Cals in 60-75 seconds reduce to 15/10

D. 3 sets of:
Strict BOX HSPU x MAX reps (2-8″ Deficit)
Rest 60 seconds
Standing DB Lateral Raises x 10-12 reps
Rest 60 seconds
Sandbag Carry x 100ft (150/100)
Rest 60 seconds

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