SWOD Friday August 24th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Hang Power Clean + Push Press
*Build to a Heavy Set for the Day

B. Every 2 minutes x 4 sets
Power Clean + Push Jerk
*Build to a Heavy Set for the Day

C. EMOM x 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
*If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

D. 3 sets of
KB Windmills x 10 reps/Side
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 60 seconds

Level 3:

A. Every 2 minutes x 4 sets
15/10 Cal Bike
Thruster (From the Floor)
*Set 1 x 10 @ 165/115
*Set 2 x 8 @ 185/135
*Set 3 x 6 @ 205/145
*Set 4 x 4 @ 225/155

B. EMOM x 20 minutes
Min 1: 20 Wall Balls (20/14)
Min 2: Rope Climb + Legless Rope Climb
Min 3: 10 DB Hang Clean & Jerk (55/35)
Min 4: 100ft Sandbag Carry (150/100)

C. 3 sets of
3 Wall Walks + 30s Wall Facing HS Hold
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
L-Sit Over & Backs x 10 reps
Rest 90 seconds

 

SWOD Thursday August 23rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Deadlift x 9 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B. EMOM x 20 minutes
Min 1: Sandbag Cleans x 5 reps (150/100)
Min 2: Assault Bike x 15/10 Cals
Min 3: Sandbag Squats x 15 reps
Min 4: DB Bench Press x 10 Alt reps (Heavy)

C. 3 sets of:
Incline DB Rows x 20 Alt reps
Rest 30 seconds
Bent-Over DB Fly’s x 20 reps
Rest 60 seconds

D. Complete
100 Banded Good Mornings
*Hold a 60 second Chinese Plank every 25 reps
*Start and finish with the plank hold.

Level 3:

A. Every 2 minutes x 4 sets of:
Front Squats x 3
*Sets 1-4 @ 75% of 1RM

B. EMOM x 8 minutes
2 Hang Power Clean + 2 Push Jerks
*Sets 1-6 @ 65-70%

C. For time:
12.9.6
Power Snatch (135/95)
Bar Muscle Ups

D. Complete
50 Banded Push Ups
50 Ab Roll Outs
50 BTN Tricep Extensions

 

SWOD Tuesday August 21st

– N0 Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-3 x 3+2 @ 65-70% of 1RM Push Jerk
*Sets 4-6 x 2+1 @ 75-80%

B. EMOM x 5 minutes
5 (R) KB Snatch (1.5/1pd)
5 (L) KB Snatch

C. 5 x 2 minute rounds
10 Alt KB Snatch (1.5/1pd)
50 Dbl-Unders
MAX BBJO (24/20″)
Rest 3 minutes

D. Complete
50 Push Ups
50 Plank Plate Slides
50 Barbell Bent-Over Rows

Level 3:

A. Every 2 minutes x 6 sets of:
Clean & Jerk
*Sets 1-2 x 2 reps @ 70%
*Sets 3-4 x 2 reps @ 75
*Sets 5-6 x 2 reps @ 80%
*Sets 7-8 x 1 rep @ 85-90%

B. Every 2 minutes x 5 sets
Shoulder Press
*Set 1 x 10 reps (Light)
*Sets 2-3 x 6 reps (Moderate)
*Sets 4-5 x 4 reps (Tough)

C. 3 rounds for time:
21 Hang Power Snatch (75/55)
15 TTB
9 Bar Facing Burpees

D. 3 sets of
KB Windmills x 10 reps/Side
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 60 seconds

 

SWOD Monday August 20th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Shoulder Press
*Set 1 x 10 reps @ 5RPE
*Set 2 x 8 reps @ 6RPE
*Sets 3-4 x 6 reps @ 7RPE
*Sets 5-6 x 4 reps @ 8RPE

B. For time:
1 Mile Run

Level 2:

A. Every 2 minutes x 6 sets
Hang Snatch (ATK) + Hang Snatch (BTK)
*Sets 1-2 x 2+2 @ 60-65%
*Sets 3-4 x 1+1 @ 70-75%
*Sets 5-6 x 1+1 @ 80-85%

B. Every 3 minutes x 4 sets
Back Squat x 9 reps
*Sets 1-4 @ 75% of 1RM

C. AMRAP in 15 minutes
21 Wall Balls (20/14)
14 TTB
7 DB Clean & Jerk (50/35)

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

Level 3:

A. Every 2 minutes x 8 sets
Snatch x 1 rep
*Sets 1-2 @ 70%
*Sets 3-4 @ 75
*Sets 5-6 @ 80-85%
*Sets 7-8@ 85-90%

B. Every 2 minutes x 5 sets
Back Squat
*Sets 1-2 x 2 reps 70-75%
*Sets 3-5 x 1 reps @ 80-90%

C. 5 x 2 minute rounds
50 Dbl-Unders
5 Muscle Ups
Max Assault Bike Cals
Rest 3 minutes

D. 3 sets of:
Banded KB Overhead Hold x 45-60 seconds
Rest 30 seconds
Skater Squats x 8-10 reps/Leg (Wtd if Possible)
Rest 30 seconds
Langing Leg Raises x 10 reps
Rest 90 seconds

 

SWOD Saturday August 18th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Wtd P-Bar Dip
*Sets 1-3 x 3 reps
*Sets 4-6 x 1 rep

B. Every 2 minutes x 15 sets
20/15 Assault Bike Cals

C. 4 sets of :
Single Leg RDL x 10 reps/Leg
Rest 30 seconds
Alt Archer Ring Row x 12 Alt reps
Rest 30 seconds
Med Ball V-Ups x 10-12 reps
Rest 60 seconds

Level 3:

A. Every 2 minutes x 8 sets
Deadlift
*Sets 1-3 x 10 reps @ 60% of 1RM
*Sets 4-5 x 6 reps @ 70%
*Sets 6-8 x 2 reps @ Heavy Dbl

B. Every 10 minutes x 3 sets of:
400m run
10 BBJO (24″/20″)
25 Wall Balls (30/20)
10 BBJO
400m run

C. 3 sets of:
GH Nordic Raises x 10-12 reps
Rest 30 seconds
Standing DB Shoulder Press x 20 Alt reps
Rest 60 seconds

 

SWOD Friday August 17th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Bench Press x 5 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE

B. AMRAP in 10 minutes
21 Sit Ups
21 Squats
14 Alt DB Push Jerks (45/30)

Level 2:

A. Every 2 minutes x 4 sets
2 Hang Power Clean + 4 Push Press
*Sets 1-2 @ 75% of 1RM P.Press
*Sets 3-4 @ 80%

B. Every 2 minutes x 4 sets
2 Hang Power Clean + 2 Push Press
*Sets 1-4 @ 85% of 1RM P.Press

C. 3 rounds for time:
400m Run
10 STOH (155/105)

D. EMOM x 6 minutes
Min 1: Banded Plank Hold
Min 2: Rest

Level 3:

A. Every 2 minutes x 4 sets
20/15 Cal Row
Push Jerks (From the Rack)
*Set 1 x 5 @ 205/145
*Set 2 x 4 @ 225/155
*Set 3 x 3 @ 245/165
*Set 4 x 2 @ 265/175

B. EMOM x 20 minutes
Min 1: 10 Alt DB Squat Snatch (60/45)
Min 2: 50 Dbl-Unders + 1 Legless Rope Climb
Min 3: 50ft HS Walk (25ft O/B)
Min 4: 200m Run

B. 3-4 sets of
3 Sandbag Cleans + 6 Sandbag Squats (150/100)
Rest 30 seconds
Sandbag Hold x 60 seconds
Rest 90 seconds

 

SWOD Thursday August 16th

– Midday 30 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Hang Power Clean x 5 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @8RPE

B. 6 rounds for time
5 CTB Pull Ups
5 Ring Dips

Level 2:

A. Every 3 minutes x 5 sets
Daedlift x 3 reps
*Sets 1-2 @ 80%
*Sets 3-5 @ 85%

B. EMOM x 20 minutes
Min 1: 20 Goblet Step Ups (20/16″)
Min 2: 10 Burpees Over the Erg
Min 3: 20 Alt Seated DB Shoulder Press
Min 4: 15/12 Cal Row

C. 3 sets of:
Bulgarian Split Squat x 20 reps/leg (No Load)
Rest 30 seconds
DB Lateral Raises x 15 reps
Rest 60 seconds

D. Complete
50 BTN Tricep Extensions
50 Bicep Curls

Level 3:

A. Every 2 minutes x 4 sets
Back Squats x 3
*Sets 1-4 @ 75% of 1RM

B. EMOM x 6 minutes
Hang Clean + Clean
*Sets 1-6 @ 65-70%

C. EMOM x 6 minutes
Clean
*Sets 1-6 @ 75%

D. For time:
50/40 Cal Bike
30 Man Makers (55/35)
50/40 Cal Row
*Man Maker = Push Up + (R) Row + (L) Row + Squat Clean Thruster

E. Complete
50 Banded Face Pull Ups
50 WTD Hollow Rocks
50 Banded Pull Aparts

 

SWOD Tuesday August 14th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Press + Push Jerk + Split Jerk
*Sets 1-3 x 3+2+1 @ 65-70%
*Sets 4-6 x 3+1+1 @ 75-80%

B. EMOM x 5 minutes
3 DB Man Makers (45/30)
*Man Maker = Push Up + (R) Row + (L) Row + Squat Clean Thruster

C. For time:
50/40 Cal Bike
15 Man Makers (45/30)
50/40 Cal Row

D. 3 sets of:
DB Single Leg RDL x 12 reps/Leg
Rest 30 seconds
Ab Roll Outs x 12-15 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets of:
Snatch
*Sets 1-4 x @ Heavy Dbl for the Day
*Set 5 x 3 reps @ 75% of Heavy Dbl
*Set 6 x 5 reps @ 60% of Heavy Dbl

B. Every 2 minutes x 5 sets
Push Jerk x 3 reps
*Sets 1-5 Build to a Heavy Triple for the Day.

C. For time:
“””Complex Fran”””
7 Bar Muscle Ups
7 CTB Pull Ups
7 Pull Ups
21 Thrusters (95/65)
5 Bar Muscle Ups
5 CTB Pull Ups
5 Pull Ups
15 Thrusters
3 Bar Muscle Ups
3 CTB Pull Ups
3 Pull Ups
9Thrusters

D. 3 sets of
Banded Pull Aparts x 25 reps
Rest 30 seconds
Single Plank Reach Throughs x 10 reps/Side
Rest 60 seconds

 

SWOD Monday August 13th

– No Midday 3.0

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Push Press x 5 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @8RPE

B. AMRAP in 20 minutes of:
200m run
10 Burpees
20 Wall Balls (20/14)
400m run
15 KB Swings (1.5/1pd)
30 Box Step Ups (24/20″)
800m run
20 Push Ups
40 Sit Ups

Level 2:

A. EMOM x 12 minutes
Power Clean + Hang Power Clean
*Sets 1-4 @ 65%
*Sets 5-8 @ 70%
*Sets 9-12 @ 75%

B. Every 3 minutes x 5 sets
Back Squat x 3 reps
*Sets 1-5 @ 85%

C. For time:
50 Dbl-Unders
27 TTB
50 Dbl-Unders
21 Pull Ups
50 Dbl-Unders
15 CTB Pull Ups
50 Dbl-Unders
9 Bar Muscle Ups

D. Complete
50 Banded Face Pull Ups
50 WTD Hollow Rocks
50 Banded Pull Aparts

Level 3:

A. EMOM x 10 minutes
Front Squat x 2 reps
*Sets 1-10 @ 75% of 1RM

B. EMOM x 6 minutes
Hang Snatch + Snatch
*Sets 1-6 @ 65-70%

C. EMOM x 6 minutes
Snatch
*Sets 1-6 @ 75%

D. AMRAP in 15 minutes
21 GHD Sit Ups
14 DB Push Jerks (50/35)
7 DB Front Squats

 

SWOD Saturday August 11th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
2 Hang Power Snatch + 6 OH Squats
*Sets 1-2 @ 60% of 1RM P.Snatch
*Sets 3-4 @ 65%

B. Every 2 minutes x 4 sets
2 Hang Power Snatch + 6 OH Squats
*Sets 1-2 @ 70% of 1RM P.Press
*Sets 3-4 @ 75%

C. 20 rounds
3 Strict Pull Ups
5 KB Swings (1.5/1pd)
7 Burpees
Rest 30 seconds

D. EMOM x 6 minutes
Min 1: Chinese Plank Hold
Min 2: Rest

Level 3:

A. Every 2 minutes x 4 sets
10/8 Cal Bike
Clean
*Set 1 x 5 @ 225/145
*Set 2 x 4 @ 245/155
*Set 3 x 3 @ 265/165
*Set 4 x 2 @ 285/175

B. EMOM x 20 minutes
Min 1: 1 Legless Rope Climb + 1 Rope Climb
Min 2: 10 Push Jerks (155/105)
Min 3: 200m run
Min 4: 30 Dbl-Unders + 3 Muscle Ups

B. 3-4 sets of
Plate Pinch Hold x 45-60 seconds (35/25)
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 90 seconds

 

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