SWOD Thursday February 21st

STRENGTH

A. EMOM x 6 minutes
Min 1: 3 Muscle Snatch + 3 OH Squats (95/65)
Min 2: 3 High Hang Cleans + 3 Front Squats

B. Every 2 minutes x 6 sets
6 CTB Pull Ups
3 Snatch
*Sets 1-2 @ 60-65% of 1RM Snatch
*Sets 3-4 @ 65-70%
*Sets 5-6 @ 70-75%

C. Every 2 minutes x 6 sets
6 BBJO (24/20”)
3 Clean & Jerk
*Sets 1-2 @ 60-65% of 1RM Clean & Jerk
*Sets 3-4 @ 65-70%
*Sets 5-6 @ 70-75%

D. 3 sets of:
DB Front Rack Walking Lunge x 50ft (50/35)
Rest 60 seconds

SWOD Tuesday February 19th

STRENGTH

A. Every 3 minutes x 6 sets
Bench Press
*Sets-1-2 x 5 reps @ 70% of 3RM Bench Press
*Sets 3-4 x 3 reps @ 80-85%
*Set 5 x 3 reps @ 90%
*Set 6 x 10 reps @ 60%

B. 3 rounds for time:
10 DB Power Cleans /Arm
15 TTB
20 Alt DB Snatch (50/35)

C. 3 sets of
Single Arm DB Bent-Over Row x 8-10 reps/Arm
Into….
Archer Ring Row x 6-8 reps/Arm
Into…
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

SWOD Monday February 18th

** REMINDER Class times are **

10:30am,11:30am,3:30pm,4:30pm,5:30pm,6:30pm

STRENGTH

A. Every 3 minutes x 5 sets
Pause Back Squats x 3 reps
*Sets 1-5 @ 65-75% of 1RM

B. AMRAP in 12 minutes
150 Wall Balls (20/14)
90 Dbl-Unders
30 reps of…
*Rx Burpee Bar Muscle Ups
*Sclaed Burpee CTB Pull Ups

C. 3 sets of:
DB Reverse Lunges x 20 Alt reps
Into…
DB Shoulder Press x 30 seconds MAX Reps
Into…
Wall Facing HS Hold x 30 seconds
Rest 90 seconds

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

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

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

SWOD Monday February 11th

STRENGTH

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

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

C. For time:
1 to 10
TTB
*Perform 3 Burpees to 6″ Target after each set.

D. 3 sets of:
Strict Pull Ups x MAX reps
Rest 60 seconds
Seated Filly Press x 10 reps/Side
Rest 60 seconds
Side Plank Hold x 30-60 seconds/Side
Rest 60 seconds

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

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

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