SWOD Monday 12.30.2019

Accessory Work:

A. 2 sets
3 rounds (12 minutes)
3 minute Row @ Moderate
1 minute Row @ Eazy Pace
– Rest 90 seconds –
3 rounds (12 minutes)
3 minute Bike @ Moderate Pace
1 minute Bike @ Eazy Pace
– Rest 90 seconds –

B. 4 sets of:
2 Strict Pull Ups + 4 Kipping CTB Pull Ups + 6 Kipping Pull Ups
– Rest 30 seconds –
Bent-Over DB Fly’s x 10-12 reps
– Rest 30 seconds –
Wall Sit x 45-60 seconds
– Rest 90 seconds –

SWOD Friday 12.27.2019

Accessory Work:

A. Every 2 minutes x 6 sets
Hang Squat Clean + Thruster + Front Squat
*Sets 1-2 x 3+2+1 @ Moderate
*Sets 3-4 x 2+2+1 @ Moderate +5-10lbs
*Sets 5-6 x 1+1+1 @ Heavy for the Day

B. Every 90 seconds x 4 sets
Clean Deadlift (BTK) + Clean Pull
*Sets 1-4 x 1+3 @ 85% of 1RM Clean

C. EMOM x 8 minutes
Min 1: Seated KB Front Rack Press x 20 Alt reps (16/12kg)
Min 2: Alt V-Ups x 20 reps

SWOD Monday 12.23.2019

*Reminder the Gym will be CLOSED*
Tuesday Dec 24th & Wednesday Dec 25th

* Limited Classes on
Thursday Dec 26th – 1:30pm,2:30pm,3:30pm Only

Accessory Work:

A. 5 sets of:
4 rounds of:
500m Assault Bike
– Rest 30 seconds b/t rounds –
– Rest 90 seconds b/t sets –

B. 4 sets
Single Arm DB Press x 8-10 reps/Arm
– Rest 30 seconds –
Strict Pull ups x 8-10 reps
– Rest 30 seconds –
Alt V-Ups x 20 reps
– Rest 90 seconds –

SWOD Friday 12.13.2019

Accessory Work:

A. Every 2 minutes x 6 sets
Power Clean + Push Press + Push Jerk
*Sets 1-3 x 1+5+1 @ 70% of 1RM Push Press
*Sets 4-6 x 1+3+1 @ 80%

B. 4 sets of:
DB Split Squat x 5 reps/Leg (Heavy)
– Rest 30 seconds –
Heel Elevated DB Goblet Squat x 20 reps
– Rest 30 seconds –
Banded Good Mornings x 25 reps
– Rest 90 seconds –

C. Complete
100 Banded Hollow Pull Aparts

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