SWOD Tuesday January 29th

STRENGTH

* Starting Monday Feb 4th there will only be 1 Strength program design. Levels 2 & 3 will be blended together for 1 program. Scaling Options will be available for percentage lifts and Gymnastic skills.

Level 2:

A. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3-x 1 rep @ 75-80%
*Sets 4-5 x 10 reps @ 60-65%

B. For time:
10 to 1
(R) DB Push Press (50/35)
DB Gobelt Squat
(L) DB Push Press
TTB

C. 4 sets of:
30 seconds x MAX Banded Pull Aparts
Rest 15 seconds
30 seconds x MAX Banded Front Raises
Rest 15 seconds
30 seconds x MAX DB Press (20/15)
Rest 60 seconds

Level 3:

A. Every 2 minutes x 4 sets
Snatch Balance x 3 reps
Into…
Box Hurdle Jump Over x 5 reps (20/16″)
*Sets 1-2 @ 70-75% of 1RM
*Sets 3-4 @ 80%

B. EMOM x 8 minutes
Hang Power Clean + Push Jerk
*Sets 1-4 x 2+2 @ 60% of 1RM Power Clean
*Sets 5-6 x 2+2 @ 65%

C. 3 rounds for time:
15 Cal Row
15 Dbl-KB Squat Clean (24/16kg)
15 Dbl-KB Push Press
15 Cal Bike

D. 2 sets of:
KB Front Rack Reverse Lunge x 20 Alt Reps
SandBag Hold x 60 seconds
Rest 90 seconds

 

WOD Monday January 28th

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

Movement Prep:
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up:

AMRAP in 5 minutes of:
30 Plate Hops
10 Reverse Lunge
10 KB Deadlift
10 Goblet Squats
30s Plank Hold

Technique & Review:

A1. 4 sets
Handstand Hold x 15-30 seconds
– Rest 30 seconds –
A2. L-Sit x Max Hold
– Rest 30 seconds

* HS Holds
– Back Facing
– Wall Facing
– Pike Off Box (Build in Height)

* L-Sit Hold
– Low Parallettes
– P-Bars
– Single Leg Tuck

B. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Band Resisted Banded x 10 reps

C. Every 3 minutes x 6 sets
Deadlift
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

SWOD Monday January 28th

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
1 & 1/4 Front Squat
*Sets 1-4 x 3RM for the Day
*Sets 5-6 x 3 reps @ 80-85% of 3RM

B. EMOM x 16 minutes
Min 1: Wall Facing HS Hold x 30 seconds
Min 2: Dbl-Unders x 50-75 reps
Min 3: HS Walk x 10-25ft
Min 4: Rest

C. 4 sets of:
Wtd Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
Side Hollow Rocks x 5-7 reps/Side
Rest 90 seconds

Level 3:

A. Every 90 seconds x 6 sets
Hang Power Snatch + Hang Snatch
*Sets 1.3.5 @ 60% of 1RM Snatch
*Sets 2.4.6 @ 65%

B. Every 2 minutes x 4 sets
Pause Back Squat + Back Squat
*Sets 1-4 x 1+2 @ 75% of 1RM Back Squat

C. Every 2 minutes x 4 sets
Clean Deadlift (ATK) + Clean Pull
*Sets 1-2 x 3+1 @ 75% of 1RM Clean
*Sets 3-4 x 2+1 @ 85%

D. 3 sets of:
Wtd Plank Hold x 30-45 seconds
Rest 60 seconds
*Build to a Max load

 

WOD Saturday January 26th

Mobility:
3 Pos Shoulder Stretch x 30 seconds Each
90/90 Rotations x 5 reps Over and Back

Movement Prep:
Inch Worm + Push Up x 3 reps
Lunge to T-Spine Opener x 5 reps/Side
Russian Squat to Standing x 10 reps

Warm Up:

In 5 minutes
Partner “A” – 400m Jog
Partner “B” AMARP with Empty Barbell
5 Deadlift
5 Strict Press
5 Front Squats
5 Push Press
5 Back Squats
5 Push Jerks
*Each partner does 1 run and 1 set with the Barbell.

Technique & Review:

TTB
– Scap Pull Up x 10 reps
– Beat Swing x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

1 round of:
3 Burpees tp Plate
3 TTB
5 Wall Balls
5 KB Swings

WOD

3 rounds for total reps:
1 minute x MAX Burpees to Plate (45)
1 minute x MAX TTB
2 minutes x MAX Wall Balls (20/14)
2 minutes x MAX KB Swings (1.5/1pd)
– Rest 3 minutes b/t sets –

*Pup
Burpees (25)
Knee Tuck
Wall Ball (Scale as needed)
KB Swing (Scale as needed)

Cool Down:
2 min Easy Row or Bike
1 Minute Childs Pose
1 minute Couch Stretch/Side

SWOD Saturday January 26th

STRENGTH

Level 2:

A. EMOM x 12 minutes
Min 1: Strict Pull Ups x 5-7 reps (Wtd if Possible)
Min 2: Seated DB Press x 8-10 reps
Min 3: Sumo Deadlift x 8-10 reps @ 60-65% of 1RM
Min 4: Russian Dips x 5-7 reps

B1. 2 sets of:
600m run
30/25 Cal Row
– Rest 90 seconds –

B2. 3 sets of:
400m run
20/15 Cal Row
– Rest 60 seconds –

B3. 4 sets of:
200m run
15/10 Cal Row
– Rest 45 seconds –

C. 3 sets of;
Med Ball Hamstring Curls x 10-15 reps
Empty Bar Bicep Curls x 15-20 reps
Wtd Sit Up x 20-30 reps
– Rest As needed –

Level 3:

A. Every 2 minutes x 6 sets
Bench Press Cluster
*Sets 1-3 x 2.2.2 @ 60-65% of 1RM
*Sets 4-6 x 2.2 @ 70-75%

B. Every 90 seconds x 6 sets
Sumo Deadlift x 5 reps @ 70-75% of 1RM
Into…
Banded KB Swing x 10-15 reps

C. For time:
10.20.30
DB Front Squat (50/35)
GHD Sit Ups
DB Push Press

D. 3 sets of;
GH Nordic Raises x 8-10 reps
Empty Bar Bicep Curls x 15-20 reps
Banded Push Ups x 10-15 reps
– Rest As needed –

 

WOD Friday January 25th

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

Movement Prep:
Crab Walk x 25ft
Cossack Squat x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
V-Step x 25ft

Warm Up:

EMOM x 6 minutes
Min 1: 8 Plate GTOH + 3 Burpees to the Plate
Min 2: 5 KB Swings + 10 Hollow Rocks

WOD

A. Every 3 minutes x 6 sets
Front Squat
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

B. Every 2 minutes x 4 sets
Seated Single Arm DB Press x 10 reps/Arm
Into…
Strict Pull Ups x Max Reps

C. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

SWOD Friday January 25th

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 2 reps
*Sets 1-3 @ 60% of 1RM C&J
*Sets 4-6 @ 70%

B. Every 2 minutes x 6 sets
Front Squat
*Set 1 x 6 reps @ 65% of 1RM
*Set 2 x 4 reps @ 75%
*Sets 3-4 2 reps @ 80-85%
*Sets 5-6 – 1 rep @ 90%

C. For time:
10.20.30.40.50
Wall Balls (20/14)
*15 BBJO (24/20″) after each set of Wall Balls.

D. Complete
50 Ab Rollouts

Level 3:

A. Every 2 minutes x 6 sets
1 1/4 Front Squat x 3 reps
*Sets 1-4 @ 65-75% of 1RM Front Squat
*Sets 5-6 @ 80%

B. Every 90 seconds x 5 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 70-75% of 1RM C&J
*Sets 3-5 x 2+2 @ 80

C. AMRAP in 10 minutes of:
5 Dbl-KB Burpee Deadlifts (1.5/1pd)
50ft Farmer Carry
5 Dbl-KB Front Squats
50ft Front Rack Carry
5 Dbl-KB Push Jerks
50ft OH Carry

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

 

WOD Thursday January 24th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Scap Pull Ups x 10 reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 4 minutes
3 Ring Jump to Supports
4 Push Ups
5 Jump Squats
75 Skips

Technique & Review:

Burgener Warm Up
Power Clean
Push Press/Push Jerk/Split Jerk

EMOM x 8 minutes
3 Pos Power Clean + STOH

*Sets 1-4 @ 60-65% of 1RM Power Clean
*Sets 5-8 @ 70-75%
*Complex will be performed as
High Hang Power Clean + Push Press
Hang Power Clean + Push Jerk
Power Clean + Split Jerk

Muscle Up/Ring Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

HSPU
– Piked x 3-5 reps
– Box HSPU x 3-5 reps
– HSPU x 3-5 reps

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

WOD

4 rounds for time:
5 Muscle Ups
10 Strict HSPU
15 Thrusters (95/65)

*Pack
4 rounds for time:
3 Muscle Ups
8 HSPU
15 Thrusters (75/55)
*Pup
3 rounds for time:
5 CTB Pull Ups + 5 Ring Dips
10 Box HSPU
15 Thrusters (65/45)

SWOD Thursday January 24th

STRENGTH

Level 2:

A. AMRAP in 7 minutes
3.6.9.12….Etc
KB Front Squats (1.5/1pd)
CTB Pull Ups

B. For time:
25 HSPU
50 Cal Bike
200 Dbl-Unders
50 Cal Bike
25 HSPU

C. 4 sets of:
Dbl-KB Sumo Deadlift x 10-15 reps (2/1.5pd)
Rest 30 seconds
Tall Kneeling Press x 20 Alt reps
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 30 seconds
Chinese Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. Complete
5 min Run @ 5km PR Pace
5 min Row @ 2KM PR Pace
5 min Bike @ 10 min Test Pace

B. Every 90 seconds x 6 sets
Hang Power Snatch x 3 reps
*Sets 1 & 4 @ 70% of 1RM P.Snatch
*Sets 2 & 5 @ 75%
*Sets 3 & 6 @ 80%

C. 3 rounds for time:
21 Strict HSPU
14 DB Bench Press (50/35)
7 Strict CTB Pull Ups

D. Complete
2 minute of L-Sit
*Break as needed.

 

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