SWOD Monday August 27th

– Midday 3.0 from 10:30am-12:30pm
** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

STRENGHTH

Level 1:

A. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 10 reps @ 5RPE
*Set 2 x 8 reps @ 6RPE
*Sets 3-4 x 6 reps @ 7RPE
*Sets 5-6 x 4 reps @ 8RPE

B. 3 rounds for time:
400m run
10 STOH (135/95)

Level 2:

A. Every 2 minutes x 6 sets
Snatch
*Set 1 x 3 reps @ 70-75%
*Sets 2-3 x 2 reps @ 80%
*Sets 4-6 x x 1 rep @ Heavy Single

B. Every 3 minutes x 7 sets
Back Squat x 5 reps
*Sets 1-3 @ 75%
*Sets 4-7 @ 80%
** Add 10lbs from Aug 7th

C. AMRAP in 10 minutes
5 Strict Pull Ups
10 TTB

D. EMOM x 6 minutes
Min 1: Side Plank Holds x 30s/Side
Min 2: Rest

Level 3:

A. Every 2 minutes x 5 sets
Front Squat
*Sets 1-2 x 2 reps 70-75%
*Sets 3-5 x 1 reps @ 80-90%

B. Every 90 seconds x 4 sets
High Hang Snatch + Hang Snatch
*Sets 1-4 @ 60-70% of 1RM Snatch

C. Every 90 seconds x 4 sets
Hang Snatch + Snatch
*Sets 1-4 @ 75-80% of 1RM Snatch

D. Every 90 seconds x 4 sets
Snatch
*Sets 1-4 @ 85 % of 1RM Snatch

E. 3 sets of:
Banded KB Overhead Press x 6-8 reps
Rest 30 seconds
Wall Supported RDL’s x 8-10 reps/Leg
Rest 30 seconds
Strict TTB x 10 reps
Rest 90 seconds

 

WOD Monday August 27th

– Midday 3.0 from 10:30am-12:30pm
** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Front 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 Alt Lateral Lunge
25ft Samson

Warm-Up:
– Running Drills
200m run
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
3 Air Squats + Broad Jump x 50ft
50ft Toe Walk
50ft Heel Walk

Technique:

Review

– Burgener Warm Up
1 round – PVC
1 round – Barbell

– 1 round of: (Bar)
5 Strict Press

– 1 round of: (Light)
5 Push Press w/ Pause in the Dip

-1 round of: (Moderate)
3 Push Jerk w/ Pause in the Catch

*3 sets x 3 reps building to workout load

WOD

3 rounds for time:
400m run (Sub 500m row or 1km Bike)
10 STOH (185/135)

*Pack
3 rounds for time:
400m run
10 STOH (135/95)
*Pup
3 rounds for time:
400m run
10 STOH (95/65)

SWOD Saturday August 25th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Wtd Pull Up
*Sets 1-2 x 5 reps @ 50% of 1RM
*Sets 3-5 x 3 reps @ 60%

B. Every 10 minutes x 3 sets of:
30/20 Cal Row
10 Burpees Over the Erg
30 Alt DB Snatch (60/40)
10 Burpees Over the Erg
30/20 Cal Row

C Complete
100 Banded Pull Aparts
100 Banded Tricep Push Downs
100 Banded Lat Pull Downs
Rest 1 minute b/t exercises
*Break as needed

Level 3:

A. Every 2 minutes x 8 sets
Bench Press
*Sets 1-3 x 10 reps @ 60% of 1RM
*Sets 4-5 x 6 reps @ 70%
*Sets 6-8 x 2 reps @ Heavy Dbl

B. 3 sets of:
Chinese Rows x 6-8 reps
Rest 30 seconds
Filly Press x 10 reps/Arm
Rest 60 seconds

C. Complete 2 sets of:
200m KB Front Rack Carry (1.5/1pd)
100m Dbl KB OH Waiters Walk (1.5/1pd)
Ring Plank Hold x 1 minute
Rest 1 minute b/t exercises

 

WOD Saturday August 25th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Shoulder Pass Throughs x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Hip Openers/Side
10 Hip Closers/Side
25ft Inch Worm

Warm-Up:
Rolling ; Best of 5
* If you go +/- the distance the coach selects
perform 5 red mat jumps.

Technique:

Review
– Med Ball Clean

2 rounds of:
25ft Lunge
3 Scap Push Ups
5 Push Ups
5 Med Ball Cleans
3 Scap Pull Ups
5 Pull Ups
Rest 60 seconds

WOD

For time:
325ft Walking Lunge
100 Push Ups
100 Med Ball Cleans (20/14)
100 Pull Ups
325ft Walking Lunge

*Pack
250ft Walking Lunge
75 Push Ups
75 Med Ball Cleans (20/14)
75 Pull Ups
250ft Walking Lunge
*Pup
175ft Walking Lunge
50 Knee Push Ups
50 Med Ball Cleans (Scale as needed)
50 Ring Rows
175ft Walking Lunge

WOD Friday August 24th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side
Cat Camel x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 Banded Good Mornings
25ft Banded Lateral Walk
10 DeadBugs

Warm-Up:
EMOM x 8 minutes
Min 1: 45s Row or Bike
Min 2: 10 KB Deadlift + Plank Hold to 45 seconds

Technique:

Review

– Sumo Deadlift
1 x 10 reps with Empty Bar

Warm up sets

*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 2:30 minutes x 6 sets
Sumo Deadlift x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.

*Rx – Start around 70-75% of your 1RM Sumo Deadlift for your first working set.
*Pack
Start around 65-70% of your 1RM Sumo Deadlift for your first working set.
*Pup
Sumo Deadlift x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Friday August 24th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Hang Power Clean + Push Press
*Build to a Heavy Set for the Day

B. Every 2 minutes x 4 sets
Power Clean + Push Jerk
*Build to a Heavy Set for the Day

C. EMOM x 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
*If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

D. 3 sets of
KB Windmills x 10 reps/Side
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 60 seconds

Level 3:

A. Every 2 minutes x 4 sets
15/10 Cal Bike
Thruster (From the Floor)
*Set 1 x 10 @ 165/115
*Set 2 x 8 @ 185/135
*Set 3 x 6 @ 205/145
*Set 4 x 4 @ 225/155

B. EMOM x 20 minutes
Min 1: 20 Wall Balls (20/14)
Min 2: Rope Climb + Legless Rope Climb
Min 3: 10 DB Hang Clean & Jerk (55/35)
Min 4: 100ft Sandbag Carry (150/100)

C. 3 sets of
3 Wall Walks + 30s Wall Facing HS Hold
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
L-Sit Over & Backs x 10 reps
Rest 90 seconds

 

SWOD Thursday August 23rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Deadlift x 9 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B. EMOM x 20 minutes
Min 1: Sandbag Cleans x 5 reps (150/100)
Min 2: Assault Bike x 15/10 Cals
Min 3: Sandbag Squats x 15 reps
Min 4: DB Bench Press x 10 Alt reps (Heavy)

C. 3 sets of:
Incline DB Rows x 20 Alt reps
Rest 30 seconds
Bent-Over DB Fly’s x 20 reps
Rest 60 seconds

D. Complete
100 Banded Good Mornings
*Hold a 60 second Chinese Plank every 25 reps
*Start and finish with the plank hold.

Level 3:

A. Every 2 minutes x 4 sets of:
Front Squats x 3
*Sets 1-4 @ 75% of 1RM

B. EMOM x 8 minutes
2 Hang Power Clean + 2 Push Jerks
*Sets 1-6 @ 65-70%

C. For time:
12.9.6
Power Snatch (135/95)
Bar Muscle Ups

D. Complete
50 Banded Push Ups
50 Ab Roll Outs
50 BTN Tricep Extensions

 

WOD Thursday August 23rd

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Hip Distraction x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 Knee Tuck + Samson Stretch + T-Spine Opener
5 Russian Squats
10 Supine Scorpions
10 Scap Push Ups

Warm-Up: (AMRAP in 5 minutes)
50 Skips
10 Plate GTOH
5 RDL’s
5 Frankenstein Squats
10 Drop Squats

Technique:

Review

– Burgerner Warm Up
1 round – PVC
1 round – Barbell

– Power Clean
3 High Hang Power Clean
3 Hang Power Clean
3 Power Clean

* 3 sets x 3 reps building to workout load

– TTB
10 Scap Pull-ups
5 Beat Swings
5 Knees to Chest
5 TTB

WOD

AMRAP in 10 minutes
5 Power Cleans (205/145)
10 TTB

*Pack
AMRAP in 10 minutes
5 Power Cleans (135-165/95-115)
10 TTB
*Pup
AMRAP in 10 minutes
5 Power Cleans (95-135/65-85)
10 Knee Tuck

WOD Wednesday August 22nd

– No Midday 3.0

WOD

Rest Day

Or

5 rounds each for time; In Pairs
8 CTB Pull Ups
8 Push Jerks (135/95)

– Rest 2 minutes —

4 rounds each for time; In Pairs
8 Ring Dips
8 Hang Power Snatch (135/95)

– Rest 2 minutes –

3 rounds each for time; In Pairs
8 Burpess Over the Bar
8 Thrusters (135/95)

*Only one athlete may be working at a time.
*Athlete “A” will complete a full round then “B” will complete a full round.

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

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