SWOD Thursday October 11th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 10 minutes
Clean x 3 reps
*Sets 1-5 @ 70%1RM
*Sets 6-10 @ 75%

B. Every 2 minutes x 4 sets
Reverse DB Lunges x 20 Alt reps
*Sets 1-2 @ Moderate Load
*Sets 3-4 @ Heavy Load

C. For time:
50 Wall Balls (20/14)
35 CTB Pull Ups
35 Wall Balls
20 CTB Pull Ups
20 Wall Balls
10 CTB Pull Ups

D. 3 sets of:
DB Front Raises x 15 reps
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-4 x 1+1 @ MAX for the Day
*Sets 5-6 x 1+1 @ 90% of MAX

B. EMOM x 12 minutes
Min 1: 45s Assault Bike @ Mod Pace
Min 2: Power Cleans x 2 reps
*Sets 1-4 x MAX for the Day
*Sets 5-6 @ 90% of MAX

C. For time
21 DB Front Squats (60/40)
42 GHD Sit Ups
15 DB Hang Squat Cleans
30 GHD Sit Ups
9 DB Thrusters
18 GHD Sit Ups

D. 3 sets of:
Wall Supported RDL x 12 reps/Leg
Rest 30 seconds
KB Plenday Rows x 12-16 Alt reps
Rest 30 seconds
WTD Hip Extensions x 10-12 reps
Rest 90 seconds

 

SWOD Tuesday October 9th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Front Squat x 6 reps
*Sets 1-4 @ 90% of set from Oct 1st

B. EMOM x 10 minutes
Snatch x 3 reps
*Sets 1-5 @ 70%1RM
*Sets 6-10 @ 75%

C. Every 90 seconds x 6 sets
HSPU x 3-7 reps
*Choose one of the following that will challenge you.
*Strict, Strict Deficit, Seated DB Press

D. 3 sets of:
Strict Ring Pull Up x MAX reps
Rest 30 seconds
DB Tate Press x 8-10 reps
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 High Hang Satch @ 50%
Min 2: 45s Assault Bike @ EZ Pace

B. Every 90 seconds x 6 sets
Pause Snatch DL (BTK) + Snatch
*Sets 1-4 x 1+1 @ MAX for the Day
*Sets 5-6 x 1+1 @ 90% of MAX

C. Every 3 minutes x 5 sets
Pause Back Squat x 3 reps
*Sets 1-3 x 3 reps @ MAX for the Day.
*Sets 4-5 x 3 reps @ 90-95% of MAX w/No Pause

D. 3 sets of:
Snatch Deadlift off Riser
*Set 1 x 3 reps @ 90%
*Sets 2-3 x 3 reps @ 100%
Rest 30 seconds
DB Step Ups x 10 reps/Leg
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

 

SWOD Saturday October 6th

– Midday 3.0 from 9:30am-11:30am

** REMINDER the gym will be CLOSED on Sunday October 7th & Monday October 8th for the Thanksgiving Long Weekend. **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 10s Easy Bike + 20s Moderate Bike
Min 2: 10s Easy Bike + 20s Fast Bike

B. 6 sets of:
2 minutes x Assault Bike @ Mod-High RPM
Rest 2 minutes
*Aim for consistent rounds of Cals for the 6 sets

C. 3 sets of:
DB Front Squats x 20 reps
Rest 30 seconds
Ring Rows x 10-12 reps (Feet on a Box)
Rest 60 seconds

D. Complete
100 Sumo Deadlifts (45/35)
*Every 25 reps perform 10 Barbell Good Mornings
*Start and finish with the Good Mornings.

Level 3:

A. Every 2 minutes x 5 sets
Seated Shoulder Press x 5 reps
*Build to a Heavy 5RM for the Day.

B. EMOM x 6 minutes
Shoulder Press x 3 reps
*Using 70-75% of “A”

C. AMRAP in 10 minutes
15/10 Cal Bike
5 DB Front Squat (50/35)
10 DB Push Press

– Rest 5 minutes –

AMRAP in 10 minutes
15/10 Cal Bike
10 TTB
15 Wall Balls (30/20)

D. Complete
100 Single Leg Glute Bridge (50/Leg)
75 Single Arm Banded Tricep Push Downs
100 Hollow Rocks

 

SWOD Friday October 5th

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the gym will be CLOSED on Sunday October 7th & Monday October 8th for the Thanksgiving Long Weekend. **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 10 minutes
Min 1: Snatch Balance x 3 reps @ 40-50% of 1RM Snatch
Min 2: Seated Box Jump x 3 reps w/SD
*Focus on speed off the box and landing tall.

B. 4 sets of the Complex:
5 TTB
5 Kipping CTB Pull Ups
4 TTB
4 Kipping CTB Pull Ups
3 TTB
3 Kipping CTB Pull Up
Rest 1-2 minutes
*Aim for unbroken and without coming off the bar.

C. AMRAP in 8 minutes of:
25 Dbl-Unders + 3 DB Push Jerks (50/35)
25 Dbl-Unders + 6 DB Push Jerks
25 Dbl-Unders + 9 DB Push Jerks
25 Dbl-Unders + 12 DB Push Jerks
Etc… continue by adding 3 reps each round.

D. 3 sets of:
Single Arm DB Upright Row x 10-12 reps/Arm
Rest 30 seconds
Ab Roll Outs x 12-15 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets:
OH Squat x 2 reps
*Sets 1-6 x @ 75% of 1RM

B. EMOM x 6 minutes
Snatch x 2 reps
*Sets 1-6 @ 65% of 1RM
*Aim for TnG reps.

C. Every 3 minutes x 7 sets
1 round of “Helen”
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups
*If you fall off pace wait until the next 3 minute set.

D. 3 sets of:
Clean Deadlift off Riser
*Set 1 x 3 reps @ 90%
*Sets 2-3 x 3 reps @ 95%
Rest 30 seconds
DB Front + Lateral Raises x 10-15 reps
Rest 30 seconds
WTD Hip Extensions x 10-12 reps
Rest 90 seconds

 

SWOD Thursday October 4th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 4 rounds for time:
20 KB Swings (1.5/1pd)
20 Burpees

Level 2:

A. Every 2 minutes x 4 sets
Back Squat x 6 reps
*Sets 1-4 @ 90% of set from Sept 24th

B. Every 90 seconds x 4 sets
Power Snatch x 2.2.2
*Sets 1-4 @ 70% of 1RM
*Do 2 TnG reps, Rest 10s, Do 2 TnG reps, Rest 10s, Do 2 TnG reps = 1 set

C. EMOM x 20 minutes
Min 1: 15 Wall Balls (20/14)
Min 2: 15 Burpees

D. 3 sets of:
DB Floor Press x 25 reps
Rest 30 seconds
Wtd Sit Up x 25 reps (Feet anchored)
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
Pause Clean DL (ATK) + Clean + Jerk
*Set 1 x 2+1+2 @ 70% of 1RM C&J
*Sets 2-3 x 2+1+1 @ 75%
*Sets 4-5 x 1+1+1 @ 80%

B. Every 90 seconds x 3 sets
Box Front Squat x 3 reps @ 65% of 1RM Front Squat

C. 10 rounds for time:
3 Strict Muscle Ups
6 BBJO (24/20″)
9 Dbl KB Snatch (1.5/1pd)

D. 3 sets of:
Clean Grip RDL x 6-8 reps @ 3131 TEMPO
Rest 30 seconds
Incline DB Rows x 10-12 reps w/Pause at the top
Rest 30 seconds
Seated Banded Oblique Bends x 15-20 reps (Light Band)
Rest 90 seconds

 

SWOD Tuesday October 2nd

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Power Clean + Push Press
*Sets 1-4 x 1+5 @ 75-80% of 3RM P.Press
*Sets 5-6 x 1+3 @ 85-90%

B. EMOM x 10 minutes
Clean
*Sets 1-5 x 3 reps @ 65%
*Sets 6-10 x 1 rep @ 75%

C. For time:
21.18.15.12.9.6.3
DB Thrusters (45/30)
7.6.5.4.3.2.1
Strict CTB Pull Ups

D. 3 sets of:
DB Arnold Press x 20 Alt reps
Rest 30 seconds
Hollow Banded Lat Pull Downs x 15 reps
Rest 30 seconds

Level 3:

A. Every 2 minutes x 5 sets
Push Jerk + Split Jerk
*Sets 1-5 x (1+1) x 2 @ 70% of 1RM Split Jerk
*No TnG reps

B. EMOM x 10 minutes
Min 1: 45s Assault Bike @ Mod Pace
Min 2: 2 Power Cleans @ 70% of 1RM

C. 5 x 2 minute rounds
10 Strict HSPU (4/2″)
15 GHD Sit Ups
MAX Sandbag Cleans (150/100)
Rest 1 minute

D. 3 sets of:
DB Roll Back Extensions x 8-10 reps
Rest 30 seconds
Ring Around the Head x 10 reps
Rest 90 seconds

 

SWOD Monday October 1st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Pause Front Squat x 3 reps
*Sets 1-3 @ Heavy Set for the Day.
*Sets 4-5 @ 90% of Heavy Set.

B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + Hang Snatch
*Set 1 x 1+2+1 @ 65%
*Sets 2-3 x 1+1+1 @ 70%
*Sets 4-6 x 1+1+1 @ 75%

C. 4 sets of:
Negative HSPU Complex
3 TEMPO Lowers @ 3s Down
3-5 Strict HSPU or DB Press
3 TEMPO Lowers @ 3s Down
Rest 1-2 minutes

D. 3 sets of:
DB Roll Back Extensions x 8-10 reps
Rest 30 seconds
Plank Plate Slides x 60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pos Power Snatch @ 40-50%
Min 2: 45s Assault Bike @ EZ Pace

B. Every 90 seconds x 5 sets
Pause Snatch DL (BTK) + Snatch
*Sets 1-5 x 1+1 @ 75% of 1RM Snatch
*No foot movement on Snatch

C. Every 3 minutes x 3 sets
Pause Back Squat
*Set 1 x 5 reps @ 70% of 1RM
*Set 2 x 4 reps @ 75%
*Set 3 x 3 reps @ 80%
*3 second pause in the bottom of each Squat

D. 3 sets of:
Snatch Pulls
*Set 1 x 5 reps @ 80%
*Set 2 x 4 reps @ 85%
*Set 3 x 3 reps @ 90%
Rest 30 seconds
DB Step Ups x 10 reps/Leg
Rest 30 seconds
Band Supported Chinese Plank x 60 Seconds
Rest 90 seconds

 

SWOD Saturday September 29th

– Midday 3.0 fro 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 15s Easy Bike + 15s Moderate Bike
MIn 2: 15s Easy Bike + 15s Fast Bike

B. 8 sets of:
90 seconds x Assault Bike @ Mod RPM
Rest 90 seconds
*Aim for consistent rounds of Cals for the 8 sets

C. 3 sets of:
DB Split Sqauts x 10 reps/Leg
Rest 30 seconds
Seated Arnold Press x 10-12 reps/Arm
Rest 60 seconds

D. Complete
100 Banded Push Ups
*Hold a 30 second Hollow Hold every 25 reps
*Start and finish with the hollow hold.

Level 3:

A. Every 2 minutes x 6 sets
Board Press x 2 reps
*Build to a Heavy 2RM for the Day.
*Single Board, 1-2 pause for each rep.

B. EMOM x 9 minutes
Bench Press x 3 reps
*Using 50% of “A”
*Sets 1-3 with Close Grip
*Sets 4-6 with Neutral Grip
*Sets 7-9 with Wide Grip

C. For time:
10 to 1 reps of:
Strict CTB Pull Ups
*5 Strict Ring Dips b/t sets

D. Complete
100 Barbell Sumo Deadlifts (45/35)
100 Barbell Floor Press
50 Med Ball V-Ups (20/14)

 

SWOD Friday September 28th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Strict Pull Up (Wd if Possible)
*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps

B. 2 rounds for time:
35 SDHL (1.5/1pd)
20 HSPU

Level 2:

A. EMOM x 6 minutes
Seated Box Jump x 3 reps w/SD
*Focus on speed off the box and landing tall.

B. 4-6 sets of the Complex:
3 TTB
3 Kipping CTB Pull Ups
2 TTB
2 Kipping CTB Pull Ups
1 TTB
1 Kipping CTB Pull Up
Rest 1-2 minutes
*Aim for unbroken and without coming off the bar.

C. AMRAP in 20 minutes
4 Strict Dips
6 DB Push Jerks (45/30)
8 KB Swings (2/1.5pd)

D. 3 sets of:
Ring Skull Crushers x 6-8 reps
Rest 30 seconds
Star Side Plank Holds x 30 seconds/Side
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pos Power Snatch @ 40-50%
Min 2: 45s Assault Bike @ EZ Pace

B. Every 90 seconds x 6 sets
Power Snatch
*Sets 1-4 x 3 TnG reps @ Heavy Set for the Day
*Sets 5-6 x 3 TnG reps @ 90% of Heavy Set

C. Every 2 minutes x 6 sets
Front Squat
*Set 1 x 5 reps @ 75%
*Set 2 x 4 @ 80%
*Set 3 x 3 reps @ 85%
*Sets 4-6 x 3RM for the Day.

D. 5 sets
200m run
9 Thrusters (115/85)
6 Burpees Over the Bar
Rest 2 minutes

 

SWOD Thursday September 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 70%
*Sets 2-4 x 3 reps @ 75%

B. Every 90 seconds x 4 sets
Power Clean x 2.2.2
*Sets 1-4 @ 70% of 1RM
*Do 2 TnG reps, Rest 10s, Do 2 TnG reps, Rest 10s, Do 2 TnG reps = 1 set

C. For time:
Cal Row
20.15.10.5
Burpees Over the Erg

*Men’s Cals: 40.30.20.10
*Ladie’s Cals: 35.25.15.5

Level 3:

A. Every 2 minutes x 6 sets
Clean High Pull + Hang Clean (ATK) + Split Jerk
*Sets 1-6 x 1+2+1 @ 75% of Last weeks Heavy Set

B. Every 90 seconds x 4 sets
Box Squat x 3 reps @ 70% of 1RM Squat

C. AMRAP in 10 minutes
3 Strict HSPU
3 SD Box Jumps (24/20″)
3 Dbl KB Snatch (1.5/1pd)
6 Strict HSPU
6 SD Box Jumps
6 Dbl KB Snatch
*9.9.9.12.12.12 etc

D. 3 sets of:
Clean Grip RDL x 6-8 reps @ 3131 TEMPO
Rest 30 seconds
Incline DB Rows x 6-8 reps w/Pause at the top
Rest 30 seconds
Banded Pull Throughs x 15-20 reps (Heavy Band)
Rest 90 seconds

 

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