SWOD Tuesday November 27th

– No Midday 3.0

STRENGTH

Level 1:

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

B. For time:
30.20.10
Alt DB Snatch (50/35)
15.10.5
CTB Pull Ups

Level 2:

A. Every 2 minutes x 4 sets
Push Press
*Sets 1-4 @ Build to a 3RM for the Day

B. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-3 @ 90% of 3RM Push Press
*Sets 4-6 @ 100%
*Focus timing and foot work today.

C. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 8 reps @ 60% of 1RM
*Set 2 x 6 reps @ 75%
*Set 3 x 4 reps @ 80%
*Sets 4-5 x 2 reps @ 85-90%

D. In 20 minutes
5 rounds for time:
10 Burpees (6′ Target)
20 Sit Ups
Into..
AMRAP In remaining time
20 Push Ups
50 Squats

Level 3:

A. Every 3 minutes x 6 sets
Back Squat Wave
*Sets 1.3.5 x 3 reps @ 80% of 1RM
*Sets 2.4.6 x 1 rep @ 85%

B. Every 90 seconds x 5 sets
Pause Split Jerk + Split Jerk
*Sets 1-4 x 2+1 @ Max for the Day
*Sets 5-6 @ 80-85% of Max

C. Every 90 seconds x 5 sets
Hang Power Clean x 3 reps
*Sets 1-2 @ 70% of 1RM P.Clean
*Sets 3-5 @ 75%

D. 5 x 2 minute rounds:
15/10 Assasult Bike Cals
MAX rounds of:
10 Push Ups
10 TTB
Rest 2 minutes

 

SWOD Monday November 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Hang Snatch x 3 reps
*Sets 1-3 @ 70-75% of 1RM
*Sets 4-6 @ 80%

B. Every 2 minutes x 5 sets
DB Floor Press x 6-8 reps (Heavy)
Into…
Wtd Pull Up x 4-6 reps (Mod)

C. 4 sets of:
KB Front Rack Hold x 45-60 seconds
Rest 30 seconds
Side Plank Reach Throughs x 10-12 reps/Side
Rest 30 seconds
Strict TTB x 8-10 reps
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Tall Snatch (Light)
Min 2: Jump Squat x 5 reps

B. Every 2 minutes x 6 sets
Snatch + Hang Snatch
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 80-85% of Max

C. Every 2 minutes x 5 sets
Snatch Deadlift + Snatch Pull
*Sets 1-3 x 2+1 @ 100% of 1RM
*Sets 4-5 x 1+1 @ 105%

D. 3 sets of:
Seated DB Shoulder Press x 6-8 reps
Rest 30 seconds
Strict CTB Pull Up x 5-7 reps
Rest 30 seconds
Ab Roll Outs x 12-15 reps
Rest 90 seconds

 

SWOD Saturday November 24th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Strict Pull Up x 6-8 reps
Min 2: Strict Ring Dip x 6-8 reps

B. EMOM x 15 minutes
Min 1: Wall Walks x 3 reps
Min 2: Double Unders x 60 reps
Min 3: BBJO x 10 reps (24/20″)

C. 3 sets of:
DB RDL’s x 15 reps (Heavy)
Rest 30 seconds
DB Prone Rows x 8-10 reps
Rest 60 seconds

D. Complete
50 L-Sit Over & Backs

Level 3:

A. Every 2 minutes x 5 sets
Bench Press
*Set 1 x 8 reps @ 50% of 1RM
*Set 2 x 6 reps @ 60%
*Sets 3-5 @ 10RM for the Day.

B. For time:
750m row
100ft HS Walk
21 CTB Pull Ups
500m row
75ft HS Walk
15 CTB Pull Ups
250m row
50ft HS Walk
9 CTB Pull Ups

D. Complete
100 Banded Pull Aparts
50 GHD Sit Ups

 

SWOD Friday November 23rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 4 reps 70%
*Set 2 x 2 reps @ 80%
*Sets 3-5 x 1 rep @ 85-90%
*Set 6 x MAX reps @ 80%

B. Every 90 seconds x 6 sets
Power Snatch + Hang Power Snatch
*Sets 1-2 x 1+3 @ 60-65%
*Sets 3-4 x 2+2 @ 65-70%
*Sets 5-6 x 3+1 @ 70-75%

C. For time:
2.5km Bike
Into…
21.15.9
(R) KB Snatch (1.5/1pd)
(L) KB Snatch
TTB
Into..
2.5km Bike

D. Complete
100 Banded Hollow Roks

Level 3:

A. Every 90 seconds x 5 sets
Snatch Grip Push Press + Snatch Balance + OH Squat
*Sets 1-5 @ 70% of 1RM OH Squat

B. Every 90 seconds x 5 sets
Power Snatch x 3 TnG reps
*Sets 1-5 @ 70% of 1RM P.Snatch

C. For time; In Pairs
50 Strict HSPU (HS Hold)
30 Muscle Ups (Sandbag Hold 150/100)
10 rounds of “Macho Man” (Alt rounds)
3 Power Cleans + 3 Front Squat + 3 Push Jerks (185/135)

D. 3 sets of:
Clean Grip RDL x 5-7 reps
Rest 30 seconds
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
L-Sit Pumps x 30 seconds
Rest 90 seconds

 

SWOD Thursday November 22nd

– No Midday 3,0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Flase Grip Static Hang x 5-10 seconds (Bar Hang)
Min 2: Beat Swing x 15-20 seconds

B. EMOM x 6 minutes
Min 1: Box HS Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: Box HS Walk x 10 Steps R. 10 Steps L

C. EMOM x 12 minutes
Clean & Jerk x 1 rep
*Sets 1-6 @ 80%
*Sets 7-12 @ 85%

D. Starting at 0:00
3 rounds for time:
20/15 Cal Row
50ft DB Walking Lunge (50/35-Hand)

Starting at 10:00
6 rounds for time:
5 Unbroken CTB Pull Ups
12/8 Cal Row

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Tall Clean (Light)
Min 2: 4 Bounding Broad Jumps

B. Every 3 minutes x 4 sets
Big Clean Complex
*High Hang Clean + Hang Clean + Clean + Push Press +
High Hang Clean + Hang Clean + Clean + Push Jerk +
High Hang Clean + Hang Clean + Clean + Split Jerk
*Sets 1-4 x Max for the Day

C. Every 2 minutes x 4 sets
Dead Stop Front Squat x 1 rep
*Sets 1-4 @ 85-90% of 1RM Front Squat

D. 3 sets of:
10 BBJO (24/20″)
15 Wall Balls (30/20)
20 Alt DB Snatch
15 Wall Balls
10 BBJO
Rest 3 minutes
*Rnd 1 @ 50/35
*Rnd 2 @ 60/40
*Rnd 3 @ 70/50

 

SWOD Tuesday November 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk
*Sets 1-4 @ Build to a 1RM for the Day
*Sets 5-6 x 3 reps @ 70-75% of 1RM

B. Every 3 minutes x 5 sets
Deadlift
*Sets 1-2 x 10 reps @ 50-60% of 1RM
*Set 3 x 8 reps @ 75%
*Sets 4-5 x 6 reps @ 80%

C. 10 rounds for total reps:
45 seconds x MAX Wall Balls (30/20)
Rest 15 seconds
30 seconds x MAX Alt DB Snatch (50/35)
Rest 30 seconds
15 seconds x MAX Push Ups
Rest 45 seconds

D. EMOM x 6 minutes
Min 1: Wtd Chinese Planks
Min 2: Rest

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pause Push Press + 3 Pause Push Jerks (Light)
Min 2: 3 Tall Jerks

B. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 90-95% of Max

C. Every 90 seconds x 5 sets
Power Clean x 3 TnG reps
*Sets 1-5 @ 70% of 1RM P.Clean

D. Starting at 0:00
For time:
21.15.9
Cal Row
(R) KB Snatch (1.5/1pd)
(L) KB Snatch

Starting at 10:00
9.15.21
Pull Up
Cal Bike
Strict Ring Dip

 

SWOD Monday November 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Front Squat x 1 rep @ 85-90%
Into…
Strict HSPU x 4-6 reps
*Choose one of the following that will challenge you.
*Deficit,Ab Mat, Box, DB Press

B. Every 2 minutes x 6 sets
Snatch x 1 rep
*Sets 1-3 @ 80-85% of 1RM
*Sets 4-6 @ 85-90%

C. 4 sets of:
Wtd Hip Extensions x 10-12 reps
Rest 30 seconds
Seated Filly Press x 8-10 reps/Arm
Rest 30 seconds
Side Plank Reach Throughs x 10-12 reps/Side
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Muscle Snatch + 3 Tall Snatch (Light)
Min 2: Jump Squat x 3 reps

B. Every 2 minutes x 6 sets
3-Pos Snatch
(Floor+Hang+High Hang)
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 90-95% of Max

C. Every 3 minutes x 5 sets
Back Squat Wave
*Sets 1.3.5 x 5 reps @ 70-75% of 1RM
*Sets 2.4.6 x 1 rep @ 80-85%

D. 3 sets of:
Clean Pull Off Riser x 5 reps @ 105-110%
Rest 30 seconds
Strict Muscle Up x 1-3 reps
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

 

SWOD Saturday November 17th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Bench Press
*Sets 1-2 x 6-8 reps @ Moderate
*Sets 3-4 x 10 reps @ 10RM for the Day

B. For time:
1200m run
Into…
4 rounds of:
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Into…
1200m run

C. Complete
50 Ab Roll Outs

Level 3:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ 70-75% of Moderate set

B. For time:
1200m run
Into…
4 rounds of: (Wearing a 20/14lb vest)
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Into…
1200m run

D. Complete
100 Banded Good Mornings
50 Wtd Sit Ups

 

SWOD Friday November 16th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1&4 x 6 reps @ 70% of 1RM
*Sets 2&5 x 4 reps @ 75%
*Sets 3&6 x 1 rep @ 80-85%

B. Every 90 seconds x 6 sets
Hang Clean + Front Squat
*Sets 1-2 @ 75% of 1RM C&J
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

C. 4 rounds for time:
50ft DB Walking Lunge (50/35)
40 Sit Ups
20 Pull Ups

D. 3 sets of:
3D Banded Pull Aparts x 25 reps
Rest 30 seconds
Banded Hollow Lat Pull Downs x 25 reps
Rest 60 seconds

Level 3:

A. EMOM x 10 minutes
Power Snatch
*Sets 1-10 @ 80% of 1RM Power Snatch

B. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 2 reps @ 90%
*Sets 3-4 x 1 rep @ 95%

C. 3 rounds for time:
500m row
21 Thrusters (75/55)
12 Burpees Over the Bar

D. 3 sets of:
Wtd Cossack Squat x 6-8 reps/Side
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 60 seconds

 

SWOD Thursday November 15th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Ring Chest Pull Ups x 1-4 reps (Banded if needed)
Min 2: Box HSW + HSPU x (1+1) x 3-5 reps

B. EMOM x 6 minutes
Min 1: 10s Ring Support + 5s Dip Support
Min 2: Wall Facing HS Hold x 30 seconds

C. EMOM x 12 minutes
Hang Snatch x 1 rep
*Sets 1-6 @ 80%
*Sets 7-12 @ 85%

D. For time:
21.15.9
KB Front Squats (1.5/1pd)
Ring Dips

Level 3:

A1. EMOM x 5 minutes
Clean & Jerk x 2+1 @ 75%

– Rest 60 seconds –

A2. EMOM x 5 minutes
Clean & Jerk x 2+1 @ 80%

– Rest 60 seconds –

A3. EMOM x 4 minutes
Clean & Jerk x 1+1 @ 85%

B. Every 2 minutes x 4 sets
Dead Stop Front Squat x 2 reps
*Sets 1-4 @ 80% of 1RM Front Squat

C. For time:
21.15.9
Assault Bike Cals
7.5.3
Sandbag Cleans (150/100)

D. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Rest 30 seconds
Single Arm DB Row x 6-8 reps/Arm
Rest 60 seconds

 

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