SWOD Saturday 05.25.2019

STRENGTH

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

B1. Every 3 minutes x 5 sets
Sumo Deadlift
*Sets 1-5 Build to a Heavy Single for the Day

B2. Every 90 seconds x 4 sets
Sumo Deadlift x 6 reps @ 70% of “B1”
Russian KB Swings x 12 reps (24/16kg)

C. AMRAP in 20 minutes
100m Sandbag Carry (150/100)
20 DB Front Squats (50/35)
15 TTB
10 Burpee Box Overs (40/36″)

SWOD Friday 05.24.2019

STRENGTH

A. Every 3 minutes x 5 sets
Box Squat
*Sets 1-5 Build to a Heavy Single for the Day

B. 4 rounds for time:
4 Muscle Ups
13 STOH (135/95)

*Sclaed
4 rounds for time:
2 Muscle Ups
13 STOH (95-115/65-85)

C. EMOM x 10 minutes
Min 1: 50 Dbl-Unders + 15 KB Swings (24/16kg)
Min 2: 10-15 BBJO (24/20″)

D. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Med Vall V-Ups x 20 reps
Rest 90 seconds

SWOD Thursday 05.23.2019

STRENGTH

** This will be the final week for the Strength. Next week is a De-load week and then a programming change is taking place as of June.

A. EMOM x 6 minutes
Min 1: High Hang Clean x 3 reps
Min 2: 3 Tall Jerks + Split Jerk

B. Every 2 minutes x 10 sets
Clean & Jerk x 1 rep
*Sets 1-5 @ 60-75%
*Sets 6-10 @ 75-80%

C. For time:
50 STOH (185/135)
*Starting at 0:00 perform 5 burpees and then max reps of STOH in the remaining time. At the top of
every minute perform 5 burpees until all 50 STOH reps are complete.
*Scaled
50 STOH (135/95)

D. Complete
400m Front Rack Carry (24/16kg-Hand)
*Every time you put them down run back to the gym touch the wall run back to the KB’s and perform
10 KB Swings then continue on*

SWOD Tuesday 05.21.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: High Hang Snatch x 3 reps
Min 2: 3 Snatch Balance + OH Squat

B. Every 2 minutes x 10 sets
Snatch x 1 rep
*Sets 1-5 @ 60-75%
*Sets 6-10 @ 75-80%

C. AMRAP in 10 minutes
12/8 Cal Row
10 Power Snatch (95/65)
5 Burpees Over the Bar
*Every round add 2 Calories

D. 3 sets of:
Strict Ring Dips x 6-10 reps
Rest 30 seconds
Banded Push Up x 8-10 reps
Rest 30 seconds
Banded Tricep Push Downs x 15-20 reps
Rest 90 seconds

SWOD Monday 05.20.2019

STRENGTH

A. Every 3 minutes x 6 sets of:
Box Front Squat
*Set 1 x 6 reps @ 75% @ 1RM Squat Clean
*Set 2 x 4 reps @ 80%
*Set 3 x 2 reps @ 85%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 res @ 85%
*Set 6 x 2 reps @ 90%

B. EMOM x 21 minutes
Min 1: DB Reverse Lunges x 12 Alt reps (50/35)
Min 2: DB Snatch x 16 Alt reps
Min 3: Assault Bike Cals x 15/10

C. 3 sets of:
Strict TTB x 8-10 reps
Rest 30 seconds
Med Ball V- Ups x 20 reps
Rest 30 seconds
Med Ball Russian Twists x 30 reps
Rest 90 seconds

SWOD Saturday 05.18.2019

STRENGTH

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

B. Every 3 minutes x 6 sets of:
Sumo Deadlift
*Set 1 x 6 reps @ 75% @ 1RM Sumo Deadlift
*Set 2 x 4 reps @ 80%
*Set 3 x 2 reps @ 85%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 res @ 85%
*Set 6 x 2 reps @ 90%

C. For time:
30 Man Makers (50/35)
*At the top of every minute perform 30 Dbl-Unders, Start with the Dbl-Unders.
*Man Maker – Push Up, (R) Row, (L) Row, Squat Clean Thruster = 1 rep

D. Complete
100 Banded Tricep Push Downs
100 Banded Pull Aparts
100 Barbell Floor Press

SWOD Friday 05.17.2019

STRENGTH

A. Every 3 minutes x 3 sets
Box Squat
*Sets 1-3 x 8 reps @ 60% of 1RM Back Squat

B. 3 rounds for time:
15 Deadlifts (225/155)
45 Wall Balls (20/14)
90 Dbl-Unders

C. 3 sets of:
Sandbag Carry x 200ft (150/100)
Rest 90 seconds

C. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Dbl-KB Overhead Walk x 50m
Rest 30 seconds
Chinese Plank Hold x 60 seconds
Rest 90 seconds

SWOD Thursday 05.16.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Seated Box Jump x 5 reps
Min 2: Tall Jerks x 5 reps (Bar)

B1. Every 30 seconds x 5 sets
High Hang Clean & Jerk x 1 rep @ 60% of 1RM C&J

B2. Every 45 seconds x 5 sets
Hang Clean & Jerk (ATK) x 1 rep @ 65%

B3. EMOM x 5 minutes
Hang Clean & Jerk (BTK) x 1 rep @ 70%

B4. Every 90 seconds x 5 sets
Clean & Jerk x 1 rep @ 75%

C. For Time:
400m run
30 Strict HSPU
400m run
60 Push Ups
400m run
30 Strict Ring Dips

*Scaled
400m run
30 Seated DB Shoulder Press
400m run
45 Push Ups
400m run
30 Strict P-Bar Dips

D. Complete
400m Farmer Carry (32/24kg-Hand)
*7 Russian KB Swings + 10 Squats every time you put the KB Down*

SWOD Tuesday 05.14.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 15s Dbl KB Overhead Hold + 15s Dbl KB Squat Hold
Min 2: Clean Grip OH Squat x 3-5 reps (Bar)

B1. Every 30 seconds x 5 sets
High Hang Satch x 1 rep @ 60% of 1RM Snatch

B2. Every 45 seconds x 5 sets
Hang Snatch (ATK) x 1 rep @ 65%

B3. EMOM x 5 minutes
Hang Snatch (BTK) x 1 rep @ 70%

B4. Every 90 seconds x 5 sets
Snatch x 1 rep @ 75%

C. 2 sets of:
AMRAP in 5 minutes of:
15/10 Cal Row
15 Burpees Over the Erg
15 Pull Ups
– Rest 5 minutes b/t sets –

D. 3 sets of:
DB Roll Back Extensions x 20 reps
DB Tate Press x 20 reps
DB Floor Press x 20 Alt reps
– Rest 60 seconds –

SWOD Monday 05.13.2019

STRENGTH

A. Every 3 minutes x 2 sets
Shoulder Press x 10 reps
*Set 1 @ 50% of 1RM Shoulder Press
*Set 2 @ 60%

B. Every 2 minutes x 4 sets
Shoulder Press x 4 reps
*Sets 1-4 @ 65-70% of 1RM Shoulder Press

C. 10 rounds for time:
10 BBJO (24/20″)
15 DB Thrusters (40/30)

D. 3 sets of:
(R) Side Plank Hold x 30-45 seconds
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 30 seconds
(L) Side Plank Hold x 30-45 seconds
Rest 90 seconds

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