SWOD Tuesday 04.23.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 15s Dbl KB Overhead Hold + 15s Dbl KB Squat Hold
Min 2: Dbl KB Overhead Squat x 3-5 reps

B1. EMOM x 5 minutes
High Hang Satch x 3 reps @ 50-55% of 1RM Snatch

B2. EMOM x 5 minutes
Hang Snatch (ATK) x 2 reps @ 60-65%

B3. EMOM x 5 minutes
Snatch x 1 rep @ 70-75%

C. AMRAP in 12 minutes
30 Wall Balls (20/14)
15 CTB Pull Ups
30 Squats
15 Pull Ups

D. 3 sets of:
Snatch Deadlifts x 5 reps @ 5151 @ 65% of 1RM Snatch
Rest 30 seconds
Ring Push Ups x 10 reps
Rest 30 seconds
Ring Mnt Climbers x 20 Alt reps
Rest 90 seconds

SWOD Monday 04.22.2019

STRENGTH

A. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 3 reps @ 75-80% of 1RM Clean

B. EMOM x 10 minutes
Min 1: Bar Facing Burpees x 30 seconds
Min 2: Squat Cleans
*Set 1 x 6 @ 60% of 1RM Clean
*Set 2 x 5 @ 65%
*Set 3 x 4 @ 70%
*Set 4 x 3 @ 75%
*Set 5 x 2 @ 80%

C. 2 sets of:
200m run
15 TTB
200m run
15 TTB
200m run
15 TTB
– Rest 3 minutes b/t sets –

D. 3 sets of:
Single Arm DB Rows x 6-8 reps @ 3131/Arm
Rest 30 seconds
Bent Over DB Fly’s x 15 reps
Rest 90 seconds

SWOD Saturday 04.20.2019

STRENGTH

A. 3 sets for Quality
3 Skin the Cats
6 Toes to Rings
3 Inch Worms

B. EMOM x 10 minutes
Min 1: Bar Muscle Up x 3-5 reps
Min 2: 10 Dbl-KB Deadlift + 100ft Farmer Carry
*Scale to Box or Banded Bar Muscle Up if needed

C. Starting at 0:00
AMRAP in 5 minutes of:
15 TTB
12 Ring Dips

Starting at 7:00
AMRAP in 10 minutes of:
15 Cal Row
12 BBJO (24/20″)

D. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Split Squat x 20 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10 reps
Rest 90 seconds

SWOD Friday 04.19.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Wall Balls x 5 reps (30/20) @ Max Height
Min 2: Rocket Jumps x 6 Alt reps (16/12″)

B. Every 2 minutes x 9 sets
3-POS Clean (1 rep = High Hang+Hang(ATK)+Floor)
*Sets 1-3 x 3 reps @ 60% off Current Heavy Single
*Sets 4-6 x 2 reps @ 70%
*Sets 7-9 x 1 rep @ 80%

C. Every 90 seconds x 4 sets
DB Power Clean & Jerk
*Set 1 x 6 reps (60-70/45-50)
*Set 2 x 8 reps (50-60/35-40)
*Sets 3-4 x 10 reps (40-50/30-35)

D. 3 sets of:
DB Prone Rows x 8-10 reps
Rest 30 seconds
DB Skull Crushers x 20 reps
Rest 30 seconds
Barbell Bicep Curls x 15 reps (45/35)
Rest 90 seconds

SWOD Thursday 04.18.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Squats x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Sumo Deadlift x 1.1.1
*Sets 1-6 @ 60% of 1RM Deadlift

C. 3 rounds for time:
10 Strict HSPU
12 KB Front Rack Walking Lunges (24/16kg)
14 KB Snatch (7 reps/Arm)
16 KB Thrusters
18 Assault Bike Cals

D. 3 sets of:
30 seconds of Hollow Rocks
Rest 30 seconds
30 seconds of Russian KB Swings (32/24kg)
Rest 30 seconds
30 seconds of Alt Jumping Lunges
Rest 90 seconds

SWOD Tuesday 04.16.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Wall Facing HS Hold x 30 seconds
Min 2: KB Zotts Press x 6-8 Alt reps

B. Every 2 minutes x 6 sets
Clean + Jerk + Clean + Jerk
*Sets 1-3 x 1+2+1+1 @ 65% of Current Heavy Single
*Sets 4-6 x 1+2+1+1 @ 75%

C. 3 rounds for time:
CTB Pull Ups
Squats
60 Dbl-Unders
**RX – 15 CTB Pull Ups + 20 Sandbag Squats (150/100)
**Scaled – 10 CTB Pull Ups +15 KB Front Squats (24/16kg-Hand)

D. 3 sets of:
False Grip Ring Pull Ups x 3-5 reps
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 30 seconds
Hip Extensions x 20 reps
Rest 90 seconds

SWOD Monday 04.15.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance
Min 2: DB OH Squat x 3-5 reps/Arm (Light)
*After each position Snatch perform 1 Snatch Balance
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 2 minutes x 9 sets
3-POS Snatch (1 rep = HH+H+Floor)
*Sets 1-3 x 3 reps @ 60% off Current Heavy Single
*Sets 4-6 x 2 reps @ 70%
*Sets 7-9 x 1 rep @ 80%

C. Every 3 minutes x 6 sets
Box Squat @ 32X1 TEMPO
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3 x 1 rep @ 80%
*Sets 4-6 x 7 reps @ 75%
*Hold true to the TEMPO, 3 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 2 sets of “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
– Rest 90 seconds b/t sets –

SWOD Saturday 04.13.2019

STRENGTH

A. Every 3 minutes x 5 sets
Deadlift
*Sets 1-3 x 10 reps @ 50-65% of 1RM
*Set 4 x 6 @ 70%
*Set 5 x 4 @ 80%

B. EMOM x 15 minutes
Min 1: 50 Dbl-Unders + 5 Hang DB Squat Cleans (50/35)
Min 2: 10 DB Power Clean & Jerk
Min 3: 200m run

C. 3 sets of:
50m Farmer Carry (Heavy)
Rest 60 seconds
50m Sandbag Carry (150/100)
Rest 60 seconds

D. 3 sets of:
Oblique Side Bends x 10 reps/Side
Rest 30 seconds
Ab Roll Outs x 10 reps
Rest 60 seconds

SWOD Friday 04.12.2019

STRENGTH

A. EMOM x 10 minutes
Min 1: Depth Jump + Broad Jump
Min 2: Single Leg Box Push Offs x 4 reps/Leg

B. Every 90 seconds x 9 sets
POS Clean
*Sets 1-3 x 2 reps (High Hang Clean) @ 60%
*Sets 4-6 x 2 reps (Hang Clean) @ 70%
*Sets 7-9 x 2 reps (Floor) @ 80%
* Based off Heavy Single from April 2nd

C. Every 2 minutes x 4 sets
TEMPO Snatch Pulls x 3 reps
*Sets 1-2 @ 75-80% of 1RM Snatch
*Sets 3-4 @ 85-90%
*Try to keep the TEMPO as controlled as possible while maintaining perfect body position off the floor
and once the bar makes contact with the hips be explosive with the extension.

D. EMOM x 10 minutes
5 CTB Pull Ups
3 Devil’s Press (50/35)
5 TTB

SWOD Thursday 04.11.2019

STRENGTH

A. 3 sets of:
Banded Lateral Walk x 25ft (R)
Banded Squats x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 1 rep @ 85-90% of 1RM Clean

C. 4 sets of
500m Row
10 Burpee Box Overs (40/36″)
25 Wall Balls (30/20)
– Rest 2 minutes b/t sets –

D. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds (24-32kg/16-20kg)
Rest 60 seconds

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