SWOD Friday December 14th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. AMRAP in 12 minutes
20 Squats
30 Sit Ups
5 Strict Pull Ups
5 Strict Dips

Level 2:

A. EMOM x 6 minutes
Min 1: 100m Jog + 10 Beat Swings
Min 2: 5 Ring Row + 15 Hollow Rocks

B. EMOM x 30 minutes
Min 1: 1 round of “Cindy”
Min 2: 200m run
Min 3: Double Unders x 40-60 reps
*Cindy = 5 Pull Ups + 10 Push Ups + 15 Squats

C. 3 sets of:
3D Banded Pull Aparts x 15-20 reps
Rest 30 seconds
Banded Good Mornings x 25-30 reps
Rest 60 seconds

D. Complete
50 Med Ball V-Ups (20/14)

Level 3:

A. Every 2 minutes x 8 sets
Front Squat x 2 reps
*Sets 1-8 @ 70% of 1RM Front Squat

B. Every 90 seconds x 4 sets
Power Snatch + Snatch Balance + OH Squat
*Sets 1-4 x 2 + 2 (1+1) @ 70% of 1RM P.Snatch

C. For time:
50 Thrusters (75/55)
25 DB Box Step Overs (60/40) @ 24/20″
100ft DB Walking Lunge
25 DB Box Step Overs
50 Thrusters

D. 3 sets of:
GH Nordic Raises x 10-12 reps
Rest 30 seconds
Incline DB Rows x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

 

SWOD Thursday December 13th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Seated Ring Chest Pull Ups x 4 reps (Banded if needed)
Min 2: Box HS Walk O/B + HSPU x (1+1) x 3-5 reps

B. EMOM x 6 minutes
Min 1: 10s Ring Support + 5s Dip Support
Min 2: Wall Facing HS Hold x 30 seconds

C. Every 2 minutes x 6 sets
Squat Clean x 1 reps
*Sets 1-6 Build up to 80-90% of 1RM Clean

D. For time:
2000m row
50 Wall Balls (20/14)
1000m row
35 Wall Balls
500m row
20 Wall Balls

E. Complete
50 Banded Hollow Pull Aparts
25 Ab Roll Outs
50 Banded Hollow Pull Aparts

Level 3:

A. EMOM x 6 minutes
Min 1: 3 TEMPO Cleans (Light)
Min 2: 6 Seated Box Jumps w/SD

B. Every 2 minutes x 6 sets
Clean + Hang Clean
*Sets 1-6 @ 70% of 1RM Clean

C. Every 90 seconds x 4 sets
Snatch Pulls x 3 reps @ 100% of 1RM
Into..
DB Jump Squats x 6 reps

D. E5MOM x 3 sets
15 CTB Pull Ups
20 Burpees (6″)
25/20 Assault Bike Cals

E. 3 sets of:
WTD Chinese Planks x 60 seconds
Rest 60 seconds
Single Arm Farmer Carry x 200ft/Arm
Rest 90 seconds

 

SWOD Tuesday December 11th

– No Midday 3.0

STRENGTH

Level 1:

DO the Class.

Level 2:

A. Every 2 minutes x 5 sets
Front Squat
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-5 x 1 rep @ 80-90%

B1. EMOM x 6 minutes
Min 1: High Hang Snatch + Snatch Balance
Min 2: Hang Snatch + OH Squat
*Using 50-60% of 1RM for both

B2. Every 2 minutes x 6 sets
Snatch + OH Squat
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 75-80% of Max

C. 4 sets of:
30 seconds x MAX Cal Row
Rest 30 seconds
30 seconds x MAX DB Clean & Jerk (45/30)
Rest 30 seconds
30 seconds x MAX Dbl-Unders
Rest 60 seconds

D. 2 sets of:
KB Front Rack Reverse Lunges x 20 Alt reps
Rest 30 seconds
Dbl-KB RDL x 20 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Back Squat Wave
*Sets 1.3.5 x 3 reps @ 70% of 1RM
*Sets 2.4.6 x 1 rep @ 80%

B. Every 90 seconds x 4 sets
Push Press x 3 reps
*Sets 1-4 @ 70%
*No TnG reps

C. Every 90 seconds x 4 sets
Power Clean + Pause Split Jerk + Split Jerk
*Sets 1-4 x 2 + 2 (1+1) @ 70% of 1RM P.Clean

D. 3 rounds for time:
30 Alt DB Snatch (50/35)
30 TTB

E. 3 sets of:
Strict Deficit HSPU
Rest 60 seconds
Single Leg Barbell RDL x 8-10 reps/Leg
Rest 90 seconds
*Set 1 x 2 reps @ 8/6″
*Set 2 x 4 reps @ 6/4″
*Set 3 x 6 reps @ 4/2″

 

SWOD Monday December 10th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Power Clean + Split Jerk
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 75-80% of Max

B. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 10 reps @ 50% of 1RM
*Set 2 x 8 reps @ 60%
*Sets 3-5 x 6 reps @ 75%

C. 4 x 2 minute rounds
12 KB Front Squats (1.5/1pd)
CTB Pull Ups
MAX BBJO (24/20″)
Rest 3 minutes
*Sets 1-2 x 12 CTB Pull Ups
*Sets 3-4 x 8 CTB Pull Ups

D. EMOM x 6 minutes
Min 1: Plank Plate Slides
Min 2: Rest

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Muscle Snatch (Light)
Min 2: 3 Drop Snatch (Light)

B. Every 2 minutes x 6 sets
Snatch + Hang Snatch
*Sets 1-6 @ 70% of 1RM Snatch

C. Every 90 seconds x 4 sets
Clean Pulls x 3 reps @ 100% of 1RM
Into..
Alt DB Jumping Lunges x 12 reps

D. E4MOM x 5 sets
21/15 Cal Row
15/12 Cal Bike
9 BBJO (24/20″)

E. 3 sets of:
Sandbag Hold x 60 seconds (150/120)
Rest 60 seconds
Seated Filly Press x 8-10 reps/Arm
Rest 90 seconds

 

SWOD Saturday December 8th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
OH Squat
*Sets 1-4 @ 3RM OH Squat for the Day
*Sets 5-6 x 75% of Max

B. 4 rounds for time:
800m run
30 KB Swings (1.5/1pd)
30 Pull Ups

C. Complete
50 Banded Good Mornings
50 Banded Pull Aparts
50 Banded Tricep Push Downs

Level 3:

A. Every 2 minutes x 6 sets
Power Clean + 3 Push Jerk
*Sets 1-4 @ 3RM Push Jerk for the Day
*Sets 5-6 x 75% of Max

B. “Eva”
5 rounds for time:
800m run
30 KB Swings (2/1.5pd)
30 Pull Ups

C. Complete
100 Banded Good Mornings
75 Banded Pull Aparts
50 Banded Tricep Push Downs

 

SWOD Friday December 7th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Back Squat Wave
*Set 1 x 5 reps @ 70%
*Set 2 x 1 rep @ 80%
*Set 3 x 5 reps @ 75%
*Set 4 x 1 rep @ 85%
*Set 5 x 5 reps @ 80%
*Set 6 x 1 rep @ 90%

B. Every 2 minutes x 5 sets
Bench Press
*Sets 1-3 @ 6RM for the Day
*Sets 4-5 x 4 reps @ 90% of 6RM

C. Every 5 minutes x 5 sets
9 BBJO (24/20″)
15 DB Thrusters (35/25)
21 Cal Row

D. 3 sets of:
GHD Extension x 10-12 reps
Rest 60 seconds
Wtd Chinese Plank x 60 seconds
Rest 60 seconds

Level 3:

A. Every 2 minutes x 6 sets
Snatch Balance + OH Squat
*Sets 1-4 x 1+1 @ Max for the Day
*Sets 5-6 x 2+2 @ 70% of Max

B. EMOM x 5 minutes
Power Snatch x 3 TnG @ 60-70%

Rest 1 minute –

EMOM x 5 minutes
Power Snatch x 3 TnG @ Max for the Day

C. For time:
4km Bike
21 Dbl KB Snatch (1.5/1pd)
2km Bike
15 Dbl KB Snatch
1km Bike
9 Dbl KB Snatch

D. 3 sets of:
Clean Grip RDL x 6-8 reps
Rest 30 seconds
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
L-Sit Pumps x 30 seconds
Rest 90 seconds

 

SWOD Thursday December 6th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class

Level 2:

A. EMOM x 6 minutes
Min 1: False Grip Static Hang x 10-15 seconds (Rings)
Min 2: Muscle Up Beat Swing x 8-10 reps

B. EMOM x 6 minutes
Min 1: Piked Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: Box HS Walk O/B + HSPU x (1+1) x 3-5 reps

C. Every 90 seconds x 5 sets
Hang Power Clean + Power Clean
*Sets 1-2 @ 70% of 1RM P.Clean
*Sets 3-5 @ 75%

D. AMRAP in 15 minutes
7 Squat Snatch (135/95)
14 Strict Ring Dips

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Tall Clean (Light)
Min 2: 5 DB Box Jumps (Light) 20/16″

B1. Every 90 seconds x 4 sets
TEMPO Clean x 2 reps
*Sets 1-4 @ 50-60%
*Focus on a slow tempo bringing the up to the hips before finishing the rep.

B2. Every 2 minutes x 4 sets
Pause Clean x 1 rep
*Sets 1-4 @ Max for the Day
*Pause below the knee for 2-3 seconds before finishing the rep.

C. Every 3 minutes x 6 sets
Front Squat Wave
*Sets 1.3.5 x 6 reps @ 70%
*Sets 2.4.6 x 2 reps @ 80%

D. For time:
800m run
Into..
5 rounds of
5 Strict CTB Pull Ups
10 Strict Ring Dips
15 DB Front Squat (50/35)
Into..
800m run

 

SWOD Tuesday December 4th

– No Midday 3.0

STRENGTH

Level 1:

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

B. 7 rounds for time:
8 Burpees
15 Sit Ups

Level 2:

A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 50%
*Set 2 x 2 reps @ 65%
*Set 3 x 1 rep @ 75%
*Sets 4-5 x 1 rep @ 80-85%
*Set 6 x 1 rep @ 90%

B. Every 3 minutes x 6 sets
Deadlift
*Sets 1-2 x 10 reps @ 50-60% of 1RM
*Set 3 x 6 reps @ 75%
*Set 4 x 6 reps @ 85%
*Sets 5-6 x 2 reps @ 90%

C. For time:
800m run
Into..
10 rounds of
5 Pull Ups
10 Push Ups
15 Squats
Into..
800m run

D. Complete
100 Banded Pull Aparts

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Jerk Balance (Light)
Min 2: 5 Tall Jerks

B. Every 2 minutes x 6 sets
Pause Split Jerk
*Sets 1-4 x 3 reps @ 70-75%
*Sets 5-6 x 1 rep @ 90-95%
*Based off Max from Nov 20th

C. EMOM x 5 minutes
Power Clean x 3 TnG @ 65-75%

– Rest 1 minute –

EMOM x 5 minutes
Power Clean x 3 TnG @ Max for the Day

D. AMRAP in 15 minutes
20 HSPU
50 Wall Balls (20/14)

 

SWOD Monday December 3rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
800m run
Rest 3 minutes

Level 2:

A. Every 2 minutes x 5 sets
TEMPO Front Squat x 1 rep @ 32X1
*Build to a Max for the Day holding true to the TEMPO

B. 1 set of:
Front Squat x MAX reps @ “A”
*No tempo required

C. Every 90 seconds x 5 sets
2 Hang Power Snatch + Power Snatch
*Sets 1-2 @ 70% of 1RM P.Snatch
*Sets 3-5 @ 75%

D. 3 sets of:
Clean Pull x 4 reps @ 85%
Rest 30 seconds
Seated Single Arm DB Press x 6-8 reps/Arm
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Muscle Snatch + 3 Tall Snatch (Light)
Min 2: Barbell Jump Squats x 6 reps

B1. Every 90 seconds x 4 sets
TEMPO Snatch x 2 reps
*Sets 1-4 @ 50-60%
*Focus on a slow tempo bringing the up to the hips before finishing the rep.

B2. Every 2 minutes x 4 sets
Pause Snatch x 1 rep
*Sets 1-4 @ Max for the Day
*Pause below the knee for 2-3 seconds before finishing the rep.

C. Every 3 minutes x 6 sets
Back Squat Wave
*Set 1 x 5 reps @ 70%
*Set 2 x 1 rep @ 80%
*Set 3 x 5 reps @ 75%
*Set 4 x 1 rep @ 85%
*Set 5 x 5 reps @ 80%
*Set 6 x 1 rep @ 90%

D. 3 sets of:
Clean Pull Off Riser x 5 reps @ 105-110%
Rest 30 seconds
Strict Deficit HSPU x MAX reps (4-6/2-4″)
Rest 90 seconds

 

SWOD Saturday December 1st

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

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

B. 3 rounds for time:
800m run
Rest 3 minutes

Level 2:

A. Every 3 minutes x 4 sets
Bench Press
*Sets 1-3 x 8 reps @ 85-90% of 10RM
*Based off 10RM from Nov 17th

B. 5 rounds for time:
800m run
Rest 3 minutes

C. 4 sets of:
Single Arm DB Row x 8-10 reps/Arm
Rest 30 seconds
DB Front + Lateral Raises x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 4 sets
BTN Push Press x 5 reps @ 70-75% of 1RM P.Press
Rest 30 seconds
BTN Push Jerk x 5 reps

B. AMRAP in 15 minutes of:
5 Strict Muscle Ups
4 Squat Snatch (185/135)

C. 4 sets of:
Single Leg Banded Hip Thrust x 25 reps/Leg
Rest 30 seconds
Banded Push Up x 10-15 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds
Rest 90 seconds

 

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