SWOD Tuesday 04.08.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Dbl-KB OH Hold x 30 seconds
Min 2: KB Zotts Press x 6-8 Alt reps

B. Every 2 minutes x 6 sets
Hang Clean + Front Squat + Clean + Clean
*Sets 1-3 @ 65% of Last weeks “Heavy” Clean
*Sets 4-6 @ 75%

C. Every 90 seconds x 4 sets
DB Power Snatch
*Set 1 x 14 Alt reps (70-80/50-55)
*Set 2 x 16 Alt reps (60-70/45-50)
*Set 3 x 18 Alt reps (50-60/35-45)
*Set 4 x 20 Alt reps (40-50/30-35)

D. In 2 minutes x 4 sets
15/10 Bike Cals
30 Squats
MAX Burpee Pull Ups
– Rest 2 minutes –

E. 3 sets of:
30 seconds x ME Banded Pull Aparts
Rest 30 seconds
30 seconds x ME Banded Front Raises
Rest 30 seconds
30 seconds x ME Hollow Lat Pull Downs
Rest 60 seconds

SWOD Monday 04.08.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance
Min 2: KB Wind Mill x 3 reps/Side (Light)
*After each position Snatch perform 1 Snatch Balance
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 90 seconds x 9 sets
POS Snatch
*Sets 1-3 x 2 reps (High Hang Snatch) @ 60% of Last Weeks Heavy Single
*Sets 4-6 x 2 reps (Hang Snatch) @ 70%
*Sets 7-9 x 2 reps (Floor) @ 80%

C. Every 3 minutes x 6 sets
Box Squat @ 32X1 TEMPO
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3 x 1 rep @ 80%
*Sets 4-6 x 7 reps @ 75%
*Hold true to the TEMPO, 3 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 3 sets of:
False Grip Ring Pull Ups x 3-5 reps
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 30 seconds
Barbell RDL x 20 reps @ 50% of 1RM Back Squat
Rest 90 seconds

SWOD Saturday 054.06.2019

STRENGTH

A. Every 2 minutes x 6 sets
Power Clean + Push Jerk
*Sets 1-4 @ Heavy Set for the Day.
*Sets 5-6 @ 75% of Heavy Set.

B. 5 sets for total reps of:
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
– Rest 1 minute b/t rounds –

C. 3 sets of:
Banded Tricep Push Downs x Max reps
Rest 30 seconds
Banded Pull Aparts x Max reps
Rest 30 seconds
Sandbag Hold x 60-90 seconds (150/100)
Rest 90 seconds

SWOD Friday 04.05.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 5 Zotts Press
Min 2: 3-Pos Muscle Snatch + Snatch Balance + Drop Snatch
*Set 1 @ Empty Bar
*Sets 2-3 @ 75-95/55-65lbs
*After Each Pos in the Snatch perform 1 Snatch Balance & 1 Drop Snatch

B. Every 2 minutes x 6 sets
Hang Snatch + Snatch Balance + Snatch + OH Squat
*Sets 1-3 @ 65% of Mondays “Heavy” Snatch
*Sets 4-6 @ 75%

C. For Time:
1000m Row
Rope Climbs
15 Man Makers
Rope Climbs
1000m Row
** Rx – 10 Rope Climbs/Man Makers @50/35lbs/10 Rope Climbs
** Scaled – 5 Rope Climbs/Man Makers @40/30lb/5 Rope Climbs
*** Man Maker – Push Up + (R) DB Row + (L) DB Row + Squat Clean Thruster.

D. 2 sets of:
DB Reverse Lunges x 20 Alt reps (Heavy)
Rest 60 seconds
Seated Alt DB Shoulder Press x 20 Alt reps (Tough)
Rest 90 seconds

SWOD Thursday 04.04.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 5 Tall Jerks
Min 2: 5-7 Box HSPU (24/20″)
*Set 1 @ Bar
*Sets 2-3 @ 75/55

B. Every 2 minutes x 6 sets
Pause Push Press + Pause Push Jerk + Pause Split Jerk
*Build to a Heavy Set for the Day.
*Start Working sets around 70-75% of 1RM Push Press

C. 8 rounds for time:
200m run
12 DB Box Step Overs (24/20″)
6 DB Power Clean & Jerk
– Rest 1 minute b/t rounds –
** Rx @ 50/35lbs
** Scaled @ 40/30lbs

D. 3 sets of:
Barbell Single Leg RDL x 8-10 reps/Side (Light)
Rest 30 seconds
1-1-2 DB Bench Press x 8-10 reps
Rest 90 seconds

SWOD Tuesday 04.02.2019

STRENGTH

A. Every 2 minutes x 8 sets
Front Squat
*Set 1 x 3 reps @ 60% of 1RM
*Set 2 x 2 reps @ 70%
*Set 3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 80-85
*Sets 6-8 x 1 rep @ 85-90%

B. Every 90 seconds x 6 sets
Clean x 1 rep
*Build to a Heavy Single for the Day.
*If you miss more then 2 attempts at a weight drop back down to pervious made weight.

C. In 2 minutes x 5 sets
15/10 Cal Bike
20 Ball Slams (20/15)
MAX BBJO (24/20″)
Rest 2 minutes
*No Pacing, Go hard each set.

D. 3 sets of:
100m KB Front Rack Carry
100m Farmer Carry
Rest 90 seconds

SWOD Monday 04.01.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance + OH Squat
Min 2: KB Wind Mill x 3 reps/Side (Light)
*After each position Snatch perform 1 Snatch Balance & 1 OH Squat
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 90 seconds x 6 sets
Snatch x 1 rep
*Build to a Heavy Single for the Day.
*If you miss more then 2 attempts at a weight drop back down to pervious made weight.

C. Every 3 minutes x 5 sets
Box Squat x 3 reps @ 52X1 TEMPO
*Sets 1-5 @ 60-70% of 1RM Back Squat
*Hold true to the TEMPO, 5 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 3 sets of:
Strict Pull Ups x 8-10 reps
Rest 30 seconds
Strict P-Bar Dips x 8-10 reps
Rest 30 seconds
DB Reverse Lunges x 20 Alt reps
Rest 90 seconds

SWOD Thursday March 21st

STRENGTH

A. Every 2 minutes x 6 sets
Back Squat + Front Squat
*Sets 1-6 x 4+2 @ 75-80% of 1RM Squat Clean
*Perform 4 Back Squats, rack the bar then perform 2 Front Squats.

B. 3 rounds for time
15 DB Front Squats (50/35)
20 Box Jumps w/ Step Down (24/20″)

– Rest 3 minutes –

3 rounds for time:
400m run
15 DB Push Press (50/35)

– Rest 3 minutes –

3 rounds for time
7 Devils Press (50/35)
14 TTB

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

SWOD Tuesday March 19th

STRENGTH

A. Every 2 minutes x 4 sets
Power Clean + Front Squat
*Sets 1-4 x 2 TnG + 3
*Build to a Heavy Set for the Day.

B. EMOM x 10 minutes
Squat Clean x 3 TnG reps
*Sets 1-5 @ 60-65% of “A”
*Sets 6-10 @ 70-75%

C. 4 sets of: (3 min/round)
Dbl-Unders
200m run
9 Thrusters
– Rest 2 minutes –
** Rx 75 Dbl-Unders & 115/85 Thrusters
** Scaled 50 Dbl-Unders & 95/65 Thrusters

D. 3 sets of:
Single Arm Ring Row x 10 reps/Arm
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 90 seconds

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