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

SWOD Saturday 05.11.2019

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 2 minutes x 6 sets
Sumo Deadlift x 1
*Sets 1-6 @ 80% of 1RM Deadlift

C. 4 sets of:
BWD Sled Walk x 200m (135/95)
Into…
Russian KB Swings x 10 reps (32/24kg)
Into…
Farmer Carry x 200m (32/24kg-Hand)
Into…
Single Arm KB Front Squat x 5 reps/Arm (32/24kg)

SWOD Thursday 05.09.2019

STRENGTH

A. Every 2 minute x 4 sets
Hang Power Clean + Push Jerk
*Sets 1-2 x 2+2 @ 70% of 1RM Power Clean
*Sets 3-4 x 2+1 @ 75%

B. Every 2 minutes x 4 sets
Power Clean + Push Jerk
*Sets 1-2 x 1+1 @ 80% of 1RM Power Clean
*Sets 3-4 x 1+1 @ 85%

C. For time:
100 Dbl-Unders
21 Hang Squat Cleans (135/95)
75 Dbl-Unders
15 Hang Squat Cleans
50 Dbl-Unders
9 Hang Squat Cleans

D. 3 sets of:
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
Seated Arnold Press x 12-15 reps
Rest 30 seconds
Side Hollow Rocks x 10-15 reps/Side
Rest 90 seconds

SWOD Tuesday 05.07.2019

STRENGTH

A. Every 2 minutes x 9 sets
Box Front Squat Wave
*Sets 1.4.7 x 5 reps @ 75% of 1RM Clean
*Sets 2.5.8 x 3 reps @ 85%
*Sets 3.6.9 x 1 rep @ 95%

B. For time:
27.21.15.9
Push Press (115/85)
TTB

C. 3 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 60 seconds b/t sets –

SWOD Monday 05.06.2019

STRENGTH

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

B. Every 2 minutes x 4 sets
Pause Front Squats x 4 reps
*Sets 1-4 @ 65-70% of 1RM Front Squat

C. 10 rounds for time:
3 Bar Muscle Ups
6 DB Thrusters (50/35)
200m Run

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