SWOD Thursday February 7th

STRENGTH

A. Every 90 seconds x 4 sets
Muscle Snatch x 1 rep
Drop Snatch x 1 rep
Snatch Balance x 1 rep
*Sets 1-2 @ 75/55
*Sets 3-4 @ 95/65

B. Every 90 seconds x 6 sets
Snatch Deadlift (BTK) + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

C. 10 rounds for time:
9 DB Thrusters (35/25)
35 Dbl-Unders

D. 3 sets of:
Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
L-Sit Leg Pumps x 30-45 seconds
Rest 90 seconds

SWOD Tuesday February 5th

STRENGTH

A. Every 3 minutes x 4 sets
Pause Back Squat + Back Squat
*Sets 1-4 x 1+2 @ 70% of 1RM Back Squat

B. EMOM x 10 minutes
Min 1: 8 Deadlifts (185-225/135-155)
Min 2: 8 Push Ups + 8 Ring Dips

C. 4 rounds for time:
25 KB Swings
25 Wall Balls
*Rx 32kg/24kg & 30/20lbs
*Scaled 24kg/16kg & 20/14lbs

D. 3 sets of:
KB Front Rack Lunge x 20 Alt reps
Rest 30 seconds
Wtd Hip Extensions x 15 reps
Rest 90 seconds

SWOD Monday February 4th

STRENGTH

A. EMOM x 10 minutes
Min 1: 5 DB Front Squats + 3 DB Push Press
Min 2: Unbroken Dbl-Unders x 60 reps
*DB’s 40-50/30-35

B. EMOM x 8 minutes
Hang Power Snatch + Snatch
*Sets 1-4 @ 60% of 1RM
*Sets 5-8 @ 65%

C. 4 sets of:
5 Burpees Over the Bar
10 TnG reps
5 Burpees Over the Bar
– Rest 2 minutes –
*Sets 1-2
Power Snatch (95/65)
*Sets 3-4
Power Clean (115/85)

D. 3 sets of:
Side Plank x 45-60 seconds/Side
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 60 seconds

SWOD Saturday February 2nd

STRENGTH

Level 2:
A. 3 rounds for time:
2km Bike
3 rounds of:
* 2 Wall Walks + 4 Alt DB Snatch (60/40) + 8 Burpees Over the DB

B. 3 sets of:
DB Split Squat x 10 reps/Leg
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3:

A. 3 rounds for time:
1000m row
5 rounds of “Cindy”
* 5 Pull Ups + 10 Push Ups + 15 Squats

B. 3 sets of:
Dbl-KB Deadlift x 15 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

SWOD Friday February 1st

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-2 @ 70-75% of 1RM C&J
*Sets 3-4 @ 80%
*Sets 5-6 @ 85-90%

B. 3 sets of:
10 Ring Dips
1 Rope Climb
10 TTB
1 Rope Climb
Rest 2 minutes

C. 4 rounds for time:
50 Dbl-Unders
3 Sandbag Cleans (150/100)
6 Sandbag Squats
50ft Sandbag Carry

D. Complete
2 minute of Wall Facing HS Hold
*Break as needed.

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 5 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 70-75% of 1RM C&J
*Sets 3-5 x 2+2 @ 80-85%
*Set 6 x 2+2 @ 75%

C. For time:
250m row
15 Box Jump Overs (30/24″)
15 Devils Press (50/35)
15 Box Jump Overs
250m row

D. Complete
5 minute of Sandbag Bear Hug (150/100)
*Break as needed.

 

SWOD Thursday January 31st

STRENGTH

Level 2:

A. Every 3 minutes x 6 sets
Back Squat
*Set 1 x 6 reps @ 60%
*Set 2 x 4 reps @ 70%
*Sets 3-4-x 2 rep @ 80%
*Sets 5-6 x 1 rep @ 85%

B. EMOM x 6 minutes
Min 1: Snatch Balance x 3 reps
Min 2: 3-Pos Snatch (HH+H+FL)
*Using 50% of 1RM P.Snatch

C. For time:
15.12.9
DB Thrusters (50/35
CTB Pull Ups

– Rest 3 minutes –

9.6.3
KB Front Squats (32/24kg)
Burpee Pull Ups

Level 3:

A. Every 2 minutes x 6 sets
Hang Snatch x 2 reps
*Sets 1-2 @ 70-75% of 1RM Snatch
*Sets 3-5 @ 80-85%
*Set 6 @ 75%

B. EMOM x 8 minutes
Clean + Front Squat
*Sets 1-8 x 1+2 @ 60% of 1RM Clean

C. For time:
30 TTB
Into..
15/12 Bike Cals
10 Thrusters (135/95)
15/12 Bike Cals
8 Thrusters (165/115)
15/12 Bike Cals
6 Thrusters (185/135)

D. Complete
400m Sandbag Carry (150/100)
*Break as needed*

 

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

 

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