SWOD Thursday June 28th

– Midday 3.0 from 10:30am-12:30pm
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. 6 sets of:
Front Rack Reverse Lunge x 8 Alt reps @ Heavy
Rest 30 seconds into…
Rings to Chest Pull Up x 5-7 reps
Rest 90 seconds

B. 4 sets of:
Single Arm Seated DB Shoulder x 8-10 reps/Arm
Into…
Banded Face Pulls x 15 reps w/ 2s Pause
Rest 90 seconds

C. 3 rounds for time:
12 CTB Pull Ups
12 Alt DB Snatches (50/35)
Right into…
3 rounds for time:
12 Ring Dips
12 Alt DB Snatches (50/35)

D. 3 sets of:
Sumo Deadlifts x 7 reps @ 65% of 1RM DL
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 30 seconds
Hanging Leg Raises x 15 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-4 x Build to a Heavy Single (33X0 TEMPO)
*Set 5 x 5 reps @ 70% of Heavy Single
*Set 6 x 10 reps @ 50% of Heavy Single

B. EMOM x 10 minutes
Power Clean + Hang Power Clean + Push Jerk + Spit Jerk
*Sets 1-5 @ 70% of Last weeks complex
*Sets 6-10 @ 75%

C. 5 sets of:
12 Bar Facing Burpees
9 Hang Squat Cleans (135/96)
6 Push Jerks
50 Dbl-Unders
Rest 3 minutes

D. 3 sets of:
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Single Leg Bridge DB Floor Press x 10 reps/Leg
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds

 

SWOD Tuesday June 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. AMRAP in 12 minutes
5 Deadlifts (225-275/155-185)
5 CTB Pull Ups

Level 2:

A. Every 2 minutes x 6 sets
Squat Clean + Front Squat
*Sets 1-2 x 3+4 @ 60-65%
*Sets 3-4 x 2+3 @ 75%
*Sets 5-6 x 1+2 @ 80%

B. EMOM x 10 minutes
Min 1: Snatch Pulls x 3 reps @ 90%
Min 2: KB Overhead Hold x 30 seconds

C. 4 rounds for time of:
15 TTB
30 Wall Balls (20/14)
45 Dbl-Unders

D. 3 sets of:
TEMPO Ring Push Ups x 6-8 reps @ 33X0
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
DB Bear Crawl x 25-50ft
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: Seated Box Jump x 5 reps
Min 2: Free Standing HS Hold x Max Hold

B. Every 2 minutes x 6 sets
Snatch Wave off Blocks (Mid Thigh)
*Sets 1&4 x 4 reps @ 65%
*Sets 2&5 x 3 reps @ 70%
*Sets 3&6 x 2 reps @ 75%

C. Every 90 seconds x 4 sets
Banded KB Press x 8-10 reps

D. 3 rounds for time:
12 CTB Pull Ups
12 Alt DD Snatches (50/35)
Right into…
3 rounds for time:
12 Bar Muscle-Ups
12 Alt DD Snatches (50/35)

E. 3 sets of:
Snatch Grip Bent-Over Row x 10 reps @ 60%
Rest 30 seconds
Russian DB Step Ups x 12 reps/Leg
Rest 30 seconds
WTD Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

 

SWOD Monday June 25th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 16 minutes
Min 1: Bench Press x 3 reps @ 60% of Heavy Dbl
Min 2: Max Strict Pull Up
*Focus on Speed with the Bench Press.

B. 4 sets of:
Elevated Reverse DB Lunge x 8 reps/Leg
Into…
WTD Hip Extension x 10 reps
Rest 90 seconds

C. Every 3 minutes x 5 sets
400m run

– Rest 2 minutes after 5th set –

Every 2 minutes x 10 sets
200m run

*Aim for 1:20-1:30/400m
*Aim for :40-:45/200m
*Perform these at the track if possible

D. 3 sets of:
DB Skull Crushers x 15 reps
Rest 30 seconds
Incline DB Row x 10 reps
Rest 30 seconds
Sandbag Hold x 45-60 seconds (150/100)
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Back Squat
*Sets 1-4 x 1 rep @ Pause Single
*Set 5 x 5 reps @ 80% of Pause Single
*Set 6 x 10 reps @ 60% of Pause Single

B1. 4 sets
Push Press x 6 reps @ 75% (Not TnG)
Rest 30 seconds into…
B2. 4 sets
WTD Strict Pull Up x 4 reps (Increase from last week)
Rest 90 seconds

C. 4 sets of:
1500m row @ 1:50-1:55/500m – 2:00-2:10/500m
Rest 2 minutes
2 minute Bike @ 65-70RPM/55-60RPM
Rest 2 minutes

D. 3 sets of:
Barbell Clean & Press x 12-15 reps (45/35)
Rest 30 seconds
DB Death March x 50ft
Rest 30 seconds
Banded Plank Hold x 60 seconds
Rest 90 seconds

 

SWOD Saturday June 23rd

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

Do the Class.

Level 3:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ Light-Moderate

B. 3 sets of:
200m FWD Sled Walk (135/90)
20 Sandbag Squats (150/100)
200m BWD Sled Walk
Rest as needed b/t sets

C. 3 sets of:
20 Wtd Sit Ups (DB Across the Chest)
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 60 seconds

 

SWOD Friday June 22nd

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Hang Power Snatch
*Sets 1-2 x 6 reps @ 60-65%
*Sets 3-4 x 4 reps @ 70-75%
*Sets 5-6 x 2 reps @ 80%

B. EMOM x 10 minutes
Min 1: 3-Pos Clean Pulls x (HH+Hang+Floor) x 2 @ 75%
Min 2: DB Jumping Lunges x 12 Alt reps (Light)

C. “Grace”
30 Clean & Jerks (135/95)

D. 3 sets of:
Snatch Grip BTN Press x 15-20 reps (45/35)
Rest 30 seconds
Banded Tricep Push Downs x 25 reps
Rest 30 seconds
Wtd Oblique Bends x 15 reps/Side
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean Off Blocks (ATK)
*Sets 1-4 x Build to a Heavy Double
*Sets 5-6 x 2 reps @ 70-75% of Heavy Double

B. Every 90 seconds x 6
Power Snatch + Snatch Balance + OH Squat
*Sets 1-4 x Build to a Heavy Set
*Sets 3-6 x 1+1+1 @ 75% of Heavy Set

C. “Candy”
5 rounds for time:
20 Pull Ups
40 Push Ups
60 Squats

D. 3 sets of:
Seated Filly Press x 8-10 reps/Arm
Rest 30 seconds
Good Pause Mornings x 10 reps @ 20% of 1RM BSq
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

 

SWOD Thursday June 21st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 5 rounds for time:
200m run
15 TTB

Level 2:

A. 6 sets of:
Barbell Reverse Lunge x 10 Alt rep Build to a Heavy set
Rest 30 seconds into…
Wtd Strict Dips x 6-8 reps @ Mod
Rest 90 seconds

B. 4 sets of:
Seated Filly Press x 8-10 reps/Arm
into…
DB Front + Lateral Raises x 15 reps
Rest 90 seconds

C. “Isabel”
30 Snatches (135/95)

D. 3 sets of:
Sumo Deadlifts x 15 reps @ 55% of 1RM DL
Rest 30 seconds
Banded Russian KB Swings x 20 reps
Rest 30 seconds
Chinese Plank Holds x 60 seconds
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Sets 1-3 x 3 reps @ 85% of Pause Single
*Sets 4-5 x 10 reps @ 70% of Pause Single

B. Every 90 seconds x 6
Power Clean + Push Jerk + Split Jerk
*Sets 1-4 x Build to a Heavy Set
*Sets 5-6 x 1+1+1 @ 75% of Heavy Set

C. 4 sets
15 GHD Sit Ups
20 Power Snatch (75/55)
15 Burpees Over the Bar
50 Dbl-Unders
Rest 3 minutes

D. 3 sets of:
KB Rack Bulgarian Split Squat x 10 Alt reps
Rest 30 seconds
Wtd Hip Extensions x 20 reps
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

 

SWOD Tuesday June 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 8 sets of:
400m run
Rest 90 seconds

Level 2:

A. Every 2 minutes x 6 sets
Hang Power Clean
*Sets 1-2 x 6 reps @ 60-65%
*Sets 3-4 x 4 reps @ 70-75%
*Sets 5-6 x 2 reps @ 80%

B. EMOM x 10 minutes
Min 1: 3-Pos Snatch Pulls x (HH+Hang+Floor) x 2 @ 75%
Min 2: KB Overhead Hold x 30 seconds

C. 10 x 1 minute rounds
10 Burpees Over the Bar
MAX Power Snatch (135/95)
Rest 2 minutes

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Jump Squats @ 20% of 1RM
Min 2: Wall Facing HS Hold x 45 seconds

B. Every 2 minutes x 6 sets
Snatch Off Blocks (ATK)
*Sets 1-4 x Build to a Heavy Double
*Sets 5-6 x 2 reps @ 70-75% of Heavy Double

C. Starting at 0:00
For time:
20.18.16.14.12.8.6.4.2
Wall Balls
10.9.8.7.6.5.4.3.2.1
TTB

Starting at 10:00

3 rounds for time
21 CTB Pull Ups
15 Strict HSPU
9 Muscle Ups

D. 3 sets of:
Banded KB Overhead Hold x 30-45 seconds
Rest 30 seconds
Skater Squats x 8-10 reps/Leg (Wtd if Possible)
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

SWOD Monday June 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. 6 sets of:
Bench Press x 2 reps Build to a Heavy Double
Rest 30 seconds into…
Stict Pull Ups x 4-6 reps @ 3s Down
Rest 90 seconds

B. 4 sets of:
KB Rack Tall Kneeling to Standing x 10 Alt reps
Into…
WTD Hip Extension x 15 reps
Rest 90 seconds

C. Every 3 minutes x 10 sets
400m run
*Aim for 1:20-1:30/400m
*Perform these at the track if possible

D. 3 sets of:
Single Arm DB Floor Press x 15 reps/Arm
Rest 30 seconds
Bent-Over Single Arm KB Row x 8 reps/Arm
Rest 30 seconds
Banded Hollow Rocks x 20 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Back Squat
*Sets 1-4 x Build to a Heavy Single (33X0 TEMPO)
*Set 5 x 5 reps @ 70-75% of Heavy Single
*Set 6 x 10 reps @ 55% of Heavy Single

B1. 4 sets
Push Press x 8 reps @ 70% (Not TnG)
Rest 30 seconds into…
B2. 4 sets
WTD Strict Pull Up x 4 reps (Increase from last week)
Rest 90 seconds

C. 5 sets of:
600m row @ 1:50-2:00/500m
Rest 30 seconds
1:30 Bike @ 70-75/60-65RPM
Rest 30 seconds
600m row @ 1:50-2:00/500m
Rest 90 seconds

D. 3 sets of:
L-Seated DB Arnold Press x 6-8 reps (Moderate)
Rest 30 seconds
Single Leg Barbell RDL x 8-10 reps (Light)
Rest 30 seconds
Reverse Banded Plank Hold x 60 seconds
Rest 90 seconds

 

SWOD Saturday June 16th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 10 minutes x 4 sets
400m run
10 BBJO (24/20″)
15 TTB
20 DB Push Press (45/30)
25/20 Cal Row

B. 3 sets of:
DB Tate Press + Roll Back Extension x 10 reps
Rest 30 seconds
Med Ball Hamstring Curls x 15 reps
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ Light-Moderate

B. Every 2 minutes x 6 sets
20/15 Cal Row
100m Carry (2/1.pd -Hand)
*Sets 1-2 Farmer Carry
*Sets 3-4 Front Rack Carry
*Sets 5-6 Filly Carry

C. 3 sets of:
DB Tate Press + Roll Back Extension x 10 reps
Rest 30 seconds
Sumo Deadlifts x 10 reps @ 55% of 1RM DL
Rest 30 seconds
Chinese Plank Holds x 60 seconds
Rest 90 seconds

 

SWOD Friday June 15th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. EMOM x 10 minutes
Min 1: Hang Clean Pulls x 5 reps @ 70%
Min 2: KB Front Rack Hold x 30 seconds (1.5/1pd)

C. “Nancy”
5 rounds for time
400m run
15 OH Squats (95/65)

D. 3 sets of:
Barbell Clean & Press x 12-15 reps (45/35)
Rest 30 seconds
Banded Tricep Push Downs x 25 reps
Rest 30 seconds
WTD Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean Off Blocks (ATK) x 2 reps
*Set 1 @ 65%
*Set 2 @ 70%
*Sets 3-6 @ 75%

B. Every 90 seconds x 6
Hang Power Snatch + Snatch Balance
*Sets 1-2 x 2+1 @ 65-70%
*Sets 3-6 x 2+1 @ 75%

C. AMRAP in 20 minutes
5 Bar Muscle Ups
10 Wall Balls (30/20)
15 KB Swings (2/1.5pd)

D. 3 sets of:
Alt Archer Ring Row x 12 Alt reps
Rest 30 seconds
Good Mornings x 15 reps @ 20% of 1RM BSq
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

 

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