SWOD Monday October 1st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Pause Front Squat x 3 reps
*Sets 1-3 @ Heavy Set for the Day.
*Sets 4-5 @ 90% of Heavy Set.

B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + Hang Snatch
*Set 1 x 1+2+1 @ 65%
*Sets 2-3 x 1+1+1 @ 70%
*Sets 4-6 x 1+1+1 @ 75%

C. 4 sets of:
Negative HSPU Complex
3 TEMPO Lowers @ 3s Down
3-5 Strict HSPU or DB Press
3 TEMPO Lowers @ 3s Down
Rest 1-2 minutes

D. 3 sets of:
DB Roll Back Extensions x 8-10 reps
Rest 30 seconds
Plank Plate Slides x 60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pos Power Snatch @ 40-50%
Min 2: 45s Assault Bike @ EZ Pace

B. Every 90 seconds x 5 sets
Pause Snatch DL (BTK) + Snatch
*Sets 1-5 x 1+1 @ 75% of 1RM Snatch
*No foot movement on Snatch

C. Every 3 minutes x 3 sets
Pause Back Squat
*Set 1 x 5 reps @ 70% of 1RM
*Set 2 x 4 reps @ 75%
*Set 3 x 3 reps @ 80%
*3 second pause in the bottom of each Squat

D. 3 sets of:
Snatch Pulls
*Set 1 x 5 reps @ 80%
*Set 2 x 4 reps @ 85%
*Set 3 x 3 reps @ 90%
Rest 30 seconds
DB Step Ups x 10 reps/Leg
Rest 30 seconds
Band Supported Chinese Plank x 60 Seconds
Rest 90 seconds

 

SWOD Saturday September 29th

– Midday 3.0 fro 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 15s Easy Bike + 15s Moderate Bike
MIn 2: 15s Easy Bike + 15s Fast Bike

B. 8 sets of:
90 seconds x Assault Bike @ Mod RPM
Rest 90 seconds
*Aim for consistent rounds of Cals for the 8 sets

C. 3 sets of:
DB Split Sqauts x 10 reps/Leg
Rest 30 seconds
Seated Arnold Press x 10-12 reps/Arm
Rest 60 seconds

D. Complete
100 Banded Push Ups
*Hold a 30 second Hollow Hold every 25 reps
*Start and finish with the hollow hold.

Level 3:

A. Every 2 minutes x 6 sets
Board Press x 2 reps
*Build to a Heavy 2RM for the Day.
*Single Board, 1-2 pause for each rep.

B. EMOM x 9 minutes
Bench Press x 3 reps
*Using 50% of “A”
*Sets 1-3 with Close Grip
*Sets 4-6 with Neutral Grip
*Sets 7-9 with Wide Grip

C. For time:
10 to 1 reps of:
Strict CTB Pull Ups
*5 Strict Ring Dips b/t sets

D. Complete
100 Barbell Sumo Deadlifts (45/35)
100 Barbell Floor Press
50 Med Ball V-Ups (20/14)

 

SWOD Friday September 28th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Strict Pull Up (Wd if Possible)
*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps

B. 2 rounds for time:
35 SDHL (1.5/1pd)
20 HSPU

Level 2:

A. EMOM x 6 minutes
Seated Box Jump x 3 reps w/SD
*Focus on speed off the box and landing tall.

B. 4-6 sets of the Complex:
3 TTB
3 Kipping CTB Pull Ups
2 TTB
2 Kipping CTB Pull Ups
1 TTB
1 Kipping CTB Pull Up
Rest 1-2 minutes
*Aim for unbroken and without coming off the bar.

C. AMRAP in 20 minutes
4 Strict Dips
6 DB Push Jerks (45/30)
8 KB Swings (2/1.5pd)

D. 3 sets of:
Ring Skull Crushers x 6-8 reps
Rest 30 seconds
Star Side Plank Holds x 30 seconds/Side
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pos Power Snatch @ 40-50%
Min 2: 45s Assault Bike @ EZ Pace

B. Every 90 seconds x 6 sets
Power Snatch
*Sets 1-4 x 3 TnG reps @ Heavy Set for the Day
*Sets 5-6 x 3 TnG reps @ 90% of Heavy Set

C. Every 2 minutes x 6 sets
Front Squat
*Set 1 x 5 reps @ 75%
*Set 2 x 4 @ 80%
*Set 3 x 3 reps @ 85%
*Sets 4-6 x 3RM for the Day.

D. 5 sets
200m run
9 Thrusters (115/85)
6 Burpees Over the Bar
Rest 2 minutes

 

SWOD Thursday September 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 70%
*Sets 2-4 x 3 reps @ 75%

B. Every 90 seconds x 4 sets
Power Clean x 2.2.2
*Sets 1-4 @ 70% of 1RM
*Do 2 TnG reps, Rest 10s, Do 2 TnG reps, Rest 10s, Do 2 TnG reps = 1 set

C. For time:
Cal Row
20.15.10.5
Burpees Over the Erg

*Men’s Cals: 40.30.20.10
*Ladie’s Cals: 35.25.15.5

Level 3:

A. Every 2 minutes x 6 sets
Clean High Pull + Hang Clean (ATK) + Split Jerk
*Sets 1-6 x 1+2+1 @ 75% of Last weeks Heavy Set

B. Every 90 seconds x 4 sets
Box Squat x 3 reps @ 70% of 1RM Squat

C. AMRAP in 10 minutes
3 Strict HSPU
3 SD Box Jumps (24/20″)
3 Dbl KB Snatch (1.5/1pd)
6 Strict HSPU
6 SD Box Jumps
6 Dbl KB Snatch
*9.9.9.12.12.12 etc

D. 3 sets of:
Clean Grip RDL x 6-8 reps @ 3131 TEMPO
Rest 30 seconds
Incline DB Rows x 6-8 reps w/Pause at the top
Rest 30 seconds
Banded Pull Throughs x 15-20 reps (Heavy Band)
Rest 90 seconds

 

SWOD Tuesday September 25th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Split Jerk
*Set 1-3 x 3 reps @ 70-75%
*Set 4-6 x 1 reps @ 80%
*Heavy Single of Sept 11th

B. Every 2 minutes x 6 sets
Clean
*Set 1-3 x 3 reps @ 70-75%
*Set 4-6 x 1 reps @ 80%
*Heavy Single of Sept 11th

C. 4 rounds for time:
20/15 Cal Bike
25 Wall Balls (20/14)

D. 3 sets of:
DB Front + Lateral Raises x 12-15 reps (Light)
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 30 seconds

Level 3:

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-6 @ 70% of 1RM Split Jerk
*Dip & Pause for Push Jerk
*Split Jerk 3s Pause in the catch

B. Every 90 seconds x 4 sets
Power Clean x 3.2.1 reps
*Sets 1-4 @ 90% of Last weeks Heavy Set
*Do 3 TnG reps, Rest 10s, Do 2 TnG reps, Rest 10s, Do 1 rep = 1 set

C. EMOM x 20 minutes
Min 1: 20/15 Cal Row
Min 2: 1 Round of Cindy
*5 Pull Ups + 10 Push Ups + 15 Squats

D. 3 sets of:
DB Bent-Over Fly’s x 15-20 reps (Light)
Rest 30 seconds
Banded Glute Bridge Hold x 60 seconds of Alt reps
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

 

SWOD Monday September 24th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 5 reps @ 6 RPE
*Sets 3-4 x 3 reps @7 RPE
*Sets 5-6 x 3 reps @8 RPE

B. 3 rounds for time:
400m run
20 Box Jumps w/SD (24/16″)

Level 2:

A. Every 2 minutes x 5 sets
Pause Back Squat x 3 reps
*Sets 1-3 @ Heavy Set for the Day.
*Sets 4-5 @ 90% of Heavy Set.

B. Every 90 seconds x 6 sets
Snatch Pull + Snatch + OH Squat
*Set 1 @ 60%
*Sets 2-3 @ 65%
*Sets 4-6 @ 70-75%

C. Every 90 seconds x 6 sets
HSPU x 3-7 reps
*Choose one of the following that will challenge you.
*Strict, Strict Deficit, Seated DB Press

D. 3 sets of:
DB Tate Press x 8-10 reps
Rest 30 seconds
Snatch Grip Bent-Over Rows x 6-8 reps @ 50% of 1RM
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 5 minutes
Muscle Snatch + Snatch Balance + Drop Snatch
*Sets 1-5 x 1+2+1 @ 40-50%

B. Every 90 seconds x 6 sets
Snatch High Pull + Hang Snatch (BTK)
*Sets 1-6 x 1+2 @ 75% of Last weeks Heavy Set

C. Every 3 minutes x 4 sets
Back Squat x 6 reps
*Sets 1-4 @ 90% of Last weeks Pause set

D. 3 sets of:
Snatch Deadlift off Riser
*Set 1 x 3 reps @ 90%
*Set 2 x 3 reps @ 95%
*Set 3 x 3 reps @ 100%
Rest 30 seconds
Single Leg DB RDL x 10 reps/Leg
Rest 30 seconds
Around the Worlds x 3-5 reps/Direction
Rest 90 seconds

 

SWOD Saturday September 22nd

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 15s Easy Bike + 15s Moderate Bike
MIn 2: 15s Easy Bike + 15s Fast Bike

B. EMOM x 10 minutes
Min 1: Max Cals @ High RPM
Min 2: Rest
*Aim for consistent rounds of Cals for the 5 rounds.

C. 3 sets of:
DB Bench Press x 20 Alt reps
Rest 30 seconds
DB Prone Rows x 10-12 reps
Rest 60 seconds

D. Complete
100 Wtd Hollow Rocks
*Every 25 reps Hold a 15s Hollow Hold.

Level 3:

A. Every 2 minutes x 6 sets
Seated Shoulder Press x 3 reps
*Build to a Heavy 3RM for the Day.

B. EMOM x 6 minutes
Shoulder Press x 3 reps
*Using 50% of “A”

C. 4 rounds for time:
50 Dbl-Unders
15 Thrusters (115/85)
400m run

D. Complete
50 DB BTN Tricep Extensions
75 Banded Pull Aparts
100 Banded Good Mornings

 

SWOD Friday September 21st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Snatch Balance
*Sets 1-6 x 3 reps @ 50-60% of 1RM Snatch

B. EMOM x 10 minutes
Power Snatch x 2 reps
*Sets 1-5 x @ 60%
*Sets 6-10 x @ 65%
*Pause in the catch position for all reps.

C. 4 sets of:
Strict Dips x 3-7 reps
Rest 1-2 minutes b/t sets
*Choose one of the following that will challenge you.
*Light Band,Bwt,Wtd.

D. For time:
25.20.15.10
KB Swings (2/1.5pd)
4.3.2.1
Wall Walks

Level 3:

A. Every 90 seconds x 4 sets
Snatch + Snatch Grip Push Press + OH Squat
*Sets 1-5 x 2+5+2 @ 65% of 1RM Snatch
*No foot movement on Snatch

B. Every 90s x 5 sets
Pause Snatch (BTK) x 1 rep
*Sets 1-3 @ Heavy Set for the Day.
*Sets 4-5 @ 90% of Heavy Set.

C. Every 2 minutes x 5 sets
Front Squat
*Set 1 x 5 reps @ 75%
*Set 2 x 4 @ 80%
*Sets 3-5 x 3 reps @ 85%

D. 4 rounds for time:
25 Cal Row
20 TTB
15 Push Ups

 

SWOD Thursday September 20th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Back Squat
*Set 1 x 6 reps @ 65%
*Sets 2-4 x 4 reps @ 70%

B. EMOM x 10 minutes
Min 1: 5 Kipping Pull Ups + 5 CTB Pull Ups
*Aim for unbroken sets
*Your goal is to perform all 10 reps without coming off the bar
Min 2: Dbl-Unders x 30 seconds
*Goal is to be unbroken and same reps every round.

C. 3 rounds for time:
1000m row
35 Box Jump Overs (24/20″)

Level 3:

A. Every 2 minutes x 6 sets
Clean High Pull + Hang Clean (ATK) + Jerk
*Sets 1-4 x 1+2+1 @ Heavy Set for the Day
*Sets 5-6 x 1+1+1 @ 90% of Heavy Set

B. Every 90 seconds x 4 sets
Box Squat x 5 reps @ 65% of 1RM Squat

C. For time:
40/28.30/21.20/14.10/7
Assault Bike Cals
4.3.2.1
Rope Climbs

D. 3 sets of:
Banded Kneeling KB Press x 12 reps/Arm
Rest 30 seconds
KB Plenday Rows x 12-16 Alt reps
Rest 30 seconds
WTD Hip Extensions x 10-12 reps
Rest 90 seconds

 

SWOD Tuesday September 18th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Press
*Sets 1-4 x 5 reps @ Heavy Set for the Day
*Sets 5-6 x 5 reps @ 90% of Heavy Set

B. EMOM x 10 minutes
Power Clean x 2 reps
*Sets 1-5 x @ 60%
*Sets 6-10 x @ 65%
*Pause in the catch position for all reps.

C. 3 rounds for time:
25 DB Push Jerks (45/30)
50 Dbl-Unders
25 DB Walking Lunges
50 Dbl-Unders

D. 3 sets of:
DB Bent-Over Fly’s x 20 reps (Light)
Rest 30 seconds
Hollow Banded Lat Pull Downs x 15 reps
Rest 30 seconds

Level 3:

A. Every 2 minutes x 6 sets
Push Press + Push Jerk + Split Jerk
*Sets 1-4 @ Heavy Set for the Day
*Sets 5-6 @ 90% of Heavy Set

B. Every 90 seconds x 5 sets
Power Clean
*Sets 1-4 x 3 TnG reps @ Heavy Set for the Day
*Sets 5-6 x 3 TnG reps @ 90% of Heavy Set

C. Nate”
AMRAP in 20 minutes
2 Muscle Ups
4 Strict HSPU
8 KB Swings (2/1.5pd)

D. 3 sets of:
DB Tate Press x 8-10 reps
Rest 30 seconds
DB Floor Press x 10-12 reps
Rest 30 seconds
Ring Around the Head x 10 reps
Rest 90 seconds

 

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