SWOD Tuesday January 29th

STRENGTH

* Starting Monday Feb 4th there will only be 1 Strength program design. Levels 2 & 3 will be blended together for 1 program. Scaling Options will be available for percentage lifts and Gymnastic skills.

Level 2:

A. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3-x 1 rep @ 75-80%
*Sets 4-5 x 10 reps @ 60-65%

B. For time:
10 to 1
(R) DB Push Press (50/35)
DB Gobelt Squat
(L) DB Push Press
TTB

C. 4 sets of:
30 seconds x MAX Banded Pull Aparts
Rest 15 seconds
30 seconds x MAX Banded Front Raises
Rest 15 seconds
30 seconds x MAX DB Press (20/15)
Rest 60 seconds

Level 3:

A. Every 2 minutes x 4 sets
Snatch Balance x 3 reps
Into…
Box Hurdle Jump Over x 5 reps (20/16″)
*Sets 1-2 @ 70-75% of 1RM
*Sets 3-4 @ 80%

B. EMOM x 8 minutes
Hang Power Clean + Push Jerk
*Sets 1-4 x 2+2 @ 60% of 1RM Power Clean
*Sets 5-6 x 2+2 @ 65%

C. 3 rounds for time:
15 Cal Row
15 Dbl-KB Squat Clean (24/16kg)
15 Dbl-KB Push Press
15 Cal Bike

D. 2 sets of:
KB Front Rack Reverse Lunge x 20 Alt Reps
SandBag Hold x 60 seconds
Rest 90 seconds

 

SWOD Monday January 28th

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
1 & 1/4 Front Squat
*Sets 1-4 x 3RM for the Day
*Sets 5-6 x 3 reps @ 80-85% of 3RM

B. EMOM x 16 minutes
Min 1: Wall Facing HS Hold x 30 seconds
Min 2: Dbl-Unders x 50-75 reps
Min 3: HS Walk x 10-25ft
Min 4: Rest

C. 4 sets of:
Wtd Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
Side Hollow Rocks x 5-7 reps/Side
Rest 90 seconds

Level 3:

A. Every 90 seconds x 6 sets
Hang Power Snatch + Hang Snatch
*Sets 1.3.5 @ 60% of 1RM Snatch
*Sets 2.4.6 @ 65%

B. Every 2 minutes x 4 sets
Pause Back Squat + Back Squat
*Sets 1-4 x 1+2 @ 75% of 1RM Back Squat

C. Every 2 minutes x 4 sets
Clean Deadlift (ATK) + Clean Pull
*Sets 1-2 x 3+1 @ 75% of 1RM Clean
*Sets 3-4 x 2+1 @ 85%

D. 3 sets of:
Wtd Plank Hold x 30-45 seconds
Rest 60 seconds
*Build to a Max load

 

SWOD Saturday January 26th

STRENGTH

Level 2:

A. EMOM x 12 minutes
Min 1: Strict Pull Ups x 5-7 reps (Wtd if Possible)
Min 2: Seated DB Press x 8-10 reps
Min 3: Sumo Deadlift x 8-10 reps @ 60-65% of 1RM
Min 4: Russian Dips x 5-7 reps

B1. 2 sets of:
600m run
30/25 Cal Row
– Rest 90 seconds –

B2. 3 sets of:
400m run
20/15 Cal Row
– Rest 60 seconds –

B3. 4 sets of:
200m run
15/10 Cal Row
– Rest 45 seconds –

C. 3 sets of;
Med Ball Hamstring Curls x 10-15 reps
Empty Bar Bicep Curls x 15-20 reps
Wtd Sit Up x 20-30 reps
– Rest As needed –

Level 3:

A. Every 2 minutes x 6 sets
Bench Press Cluster
*Sets 1-3 x 2.2.2 @ 60-65% of 1RM
*Sets 4-6 x 2.2 @ 70-75%

B. Every 90 seconds x 6 sets
Sumo Deadlift x 5 reps @ 70-75% of 1RM
Into…
Banded KB Swing x 10-15 reps

C. For time:
10.20.30
DB Front Squat (50/35)
GHD Sit Ups
DB Push Press

D. 3 sets of;
GH Nordic Raises x 8-10 reps
Empty Bar Bicep Curls x 15-20 reps
Banded Push Ups x 10-15 reps
– Rest As needed –

 

SWOD Friday January 25th

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 2 reps
*Sets 1-3 @ 60% of 1RM C&J
*Sets 4-6 @ 70%

B. Every 2 minutes x 6 sets
Front Squat
*Set 1 x 6 reps @ 65% of 1RM
*Set 2 x 4 reps @ 75%
*Sets 3-4 2 reps @ 80-85%
*Sets 5-6 – 1 rep @ 90%

C. For time:
10.20.30.40.50
Wall Balls (20/14)
*15 BBJO (24/20″) after each set of Wall Balls.

D. Complete
50 Ab Rollouts

Level 3:

A. Every 2 minutes x 6 sets
1 1/4 Front Squat x 3 reps
*Sets 1-4 @ 65-75% of 1RM Front Squat
*Sets 5-6 @ 80%

B. Every 90 seconds x 5 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 70-75% of 1RM C&J
*Sets 3-5 x 2+2 @ 80

C. AMRAP in 10 minutes of:
5 Dbl-KB Burpee Deadlifts (1.5/1pd)
50ft Farmer Carry
5 Dbl-KB Front Squats
50ft Front Rack Carry
5 Dbl-KB Push Jerks
50ft OH Carry

D. Complete
100 Banded Pull Aparts
50 Banded Tricep Push Downs

 

SWOD Thursday January 24th

STRENGTH

Level 2:

A. AMRAP in 7 minutes
3.6.9.12….Etc
KB Front Squats (1.5/1pd)
CTB Pull Ups

B. For time:
25 HSPU
50 Cal Bike
200 Dbl-Unders
50 Cal Bike
25 HSPU

C. 4 sets of:
Dbl-KB Sumo Deadlift x 10-15 reps (2/1.5pd)
Rest 30 seconds
Tall Kneeling Press x 20 Alt reps
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 30 seconds
Chinese Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. Complete
5 min Run @ 5km PR Pace
5 min Row @ 2KM PR Pace
5 min Bike @ 10 min Test Pace

B. Every 90 seconds x 6 sets
Hang Power Snatch x 3 reps
*Sets 1 & 4 @ 70% of 1RM P.Snatch
*Sets 2 & 5 @ 75%
*Sets 3 & 6 @ 80%

C. 3 rounds for time:
21 Strict HSPU
14 DB Bench Press (50/35)
7 Strict CTB Pull Ups

D. Complete
2 minute of L-Sit
*Break as needed.

 

SWOD Tuesday January 22nd

STRENGTH

Level 2:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 75%
*Set 2 x 3 reps @ 85%
*Set 3-x 1 rep @ 90%
*Sets 4-5 x 10 reps @ 75%

B. EMOM x 6 minutes
Min 1: High Hang Snatch x 3 reps
Min 2: Snatch Balance x 3 reps
*Using 50% of 1RM P.Snatch

C. Every 2 minutes x 6 sets
Snatch
*Sets 1-2 x 4 reps @ 65-70% of 1RM Snatch
*Sets 3-4 x 2 reps @ 75%
*Sets 5-6 x 1 rep @ 80-85%

D. 3 sets of:
Ring Plank Holds x 60 seconds
Rest 60 seconds

Level 3:

A. Every 2 minutes x 5 sets
Back Squat x 3 reps
*Sets 1-2 @ 75%
*Sets 3-5 @ 80%

B. Every 90 seconds x 6 sets
Hang Power Clean + Push Jerk
*Sets 1 & 4 x 3+1 @ 70% of 1RM P.Clean
*Sets 2 & 5 x 2+2 @ 75%
*Sets 3 & 6 x 1+3 @ 80%

C. EMOM x 10 minutes
Min 1: 10 Alt DB Snatch (50/35) + 3 Bar Muscle Ups
Min 2: 10 DB Thrusters + 6 TTB

D. 3 rounds for time
3 Rope Climbs
25 Wall Balls (30/20)
2 Rope Climbs
15 BBJO (24/20”)
1 Rope Climb

 

SWOD Monday January 21st

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-3 x 6 reps @ 65-70% of 1RM
*Sets 4-6 x 4 reps @ 75-80%

B. EMOM x 12 minutes
Min 1: Power Cleans x 3-5 reps
Min 2: Strict Ring Dips x 7-10 reps
*Use 70-75-% of 1RM P.Clean

C. AMRAP in 20 minutes
21 Cal row
50 Dbl-Unders
15 DB Push Press (50/35)
50 Dbl-Unders
9 Burpees Over the Erg

Level 3: 

A. Every 90 seconds x 6 sets
Hang Power Snatch + Snatch
*Sets 1 & 4 x 3+1 @ 70% of 1RM Snatch
*Sets 2 & 5 x 2+2 @ 75%
*Sets 3 & 6 x 1+3 @ 80%

B. Every 90 seconds x 5 sets
Clean Pulls
*Sets 1-3 @ 80% of 1RM Clean
*Sets 4-5 @ 85-90%

C. 4 sets of
15 Cal Bike
50 Dbl-Unders
12 CTB Pull Ups
50 Dbl-Unders
9 Dbl KB Snatch (1.5/1pd Hand)
Rest 2 minutes

 

SWOD Saturday January 19th

STRENGTH

Level 2:

A. Every 2 minutes x 5 sets
Pause Front + Front Squat
*Sets 1-5 x 1+2
*Build to a Max for the Day

B. Every 6 minutes x 3 sets
400m run
5 Wall Walks
20 Alt DB Snatches
*Set 1 @ 55/40
*Set 2 @ 50/35
*Set 3 @ 45/30

C. 3 sets of:
30 seconds x MAX Banded Pull Aparts
Rest 30 seconds
30 seconds x MAX Banded Front Raises
Rest 30 sexonds
30 seconds x MAX Hollow Rocks

Level 3:

A. EMOM x 10 minutes
Min 1: 15/10 Cal Row
Min 2: 10/8 Cal Bike

B. 3 rounds for time:
40 Wall Balls (20/14)
30 TTB
20 Deadlifts (225/155)
10 Muscle Ups

C. EMOM x 6 minites
Min 1: Sandbag Hold
Min 2: Rest

 

SWOD Friday January 18th

STRENGTH

Level 2:

A. 3 sets, NOT for time:
4 Rope Pull Ups
6 Ring to Chest Pull Up
8 Strict Pull Ups
– Rest as needed b/t –

B. EMOM x 10 minutes
Min 1: 10 Front Squats (115/85)
Min 2: 12 Burpees Over the Bar

C. 3 sets for time:
21.15.9
Cal Row
Plate GTOH (45/35)
Cal Bike

D. EMOM x 6 minutes
Min 1: Sandbag Hold (150/100)
Min 2: Rest

Level 3:
A.
Every 2 minutes x 6 sets
1 1/4 Front Squat x 3 reps
*Sets 1-2 @ 65-70% of 1RM Front Squat
*Sets 3-6 @ 75%

B. Every 90 seconds x 6 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 65-70% of 1RM C&J
*Sets 3-6 x 2+2 @ 75

C. 3 rounds for time:
400m run
3 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats

D. 3 sets of:
KB Split Squat x 6 reps/Leg
Rest 30 seconds
KB Front Rack Wall Sit x 30-45 seconds
Rest 30 seconds
Dbl KB Overhead Hold x 30-45 seconds
Rest 90 seconds

 

SWOD Thursday January 17th

 

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-4 @ 80% of 1RM C&J
*Sets 5-6 @ 85-90%

B. Every 2 minutes x 4 sets
300/250m row
MAX DB Hang Cleans (45/30)
Rest 1 minute

C. EMOM x 12 minutes
Min 1: (R) Single Arm DB OH Walking Lunge x 50ft
Min 2: 5 CTB Pull Ups + 7 TTB
Min 3: (L) Single Arm DB OH Walking Lunge x 50ft
Min 4: Dbl-Unders x 60 reps

D. 3 sets of:
Dbl KB Deadlifts x 30 seconds
Rest 30 seconds
Dbl KB Front Squats x 30 seconds
Rest 60 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: Bike x 45s @ EZ Pace
Min 2: Jump Squat x 4 reps @ 30% of 1RM

B. Every 90 seconds x 6 sets
Hang Snatch x 2 reps
*Set 1 @ 70% of 1RM Snatch
*Set 2 @ 75%
*Sets 4-6 @ 80%

C. AMRAP in 3 minutes x 4 sets
15/10 Cal Row
8 DB Box Step Overs (50/35) @ 24/20”
6 Hang DB Clean & Jerk
MAX BBJO
Rest 2 minutes

D. 3 sets of:
Ring to Chest Pull Up + Strict Muscle Up + Strict Dip (2+2+4)
Rest 30 seconds
Incline DB Fly’s x 10-12 reps
Rest 90 seconds

 

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