SWOD Friday 05.03.2019

STRENGTH

A. Every 2 minutes x 10 sets
Box Squat
*Sets 1-6 x 1 rep @ 85% of 1RM

B. 3 rounds for time:
21 DB Front Squats (50/35)
15 DB Hang Squat Clean Thrusters
9 Devil’s Press

— Rest 5 minutes —

3 Rounds for time of:
15 DB Push Press (50/35)
15 Ring Dips

C. 3 sets of:
Sandbag Carry x 200ft (150/100)
Rest 30 seconds
Single Arm KB OH Carry x 100ft/Arm
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

SWOD Thursday 05.02.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Tall Jerk x 5 reps
Min 2: 3-Pos Clean (HH+H+Fl) x 3 @ Empty Bar

B1. EMOM x 5 minutes
High Hang Clean + Split Jerk x 3+1 @ 60-65% of 1RM C&J

B2. EMOM x 5 minutes
Hang Clean (ATK) + Split Jerk x 2+1 @70-75%

B3. EMOM x 5 minutes
Clean + Jerk x 1+1 @ 80-85%

C. 4 rounds for time:
400m run
20/15 Cal Row
15/10 Cal Bike
10 BBJO (20″)

D. 3 sets of:
Seated Banded Rows x 10-15 reps
Rest 30 seconds
DB Roll Back Extensions x 10-12 reps
Rest 30 seconds
Barbell 21’s x 2 sets (7+7+7+) (45/35)
Rest 90 seconds

SWOD Tuesday 04.30.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 15s Dbl KB Overhead Hold + 15s Dbl KB Squat Hold
Min 2: Dbl KB Overhead Squat x 3-5 reps

B1. EMOM x 5 minutes
High Hang Satch x 3 reps @ 60-65% of 1RM Snatch

B2. EMOM x 5 minutes
Hang Snatch (ATK) x 2 reps @ 70-75%

B3. EMOM x 5 minutes
Snatch x 1 rep @ 80-85%

C. 5 rounds for time:
10 TTB
5 Bar Muscle Up
10 BBJO (24/20”)

D. 3 sets of:
Snatch Deadlifts x 5 reps @ 5151 @ 70% of 1RM Snatch
Rest 30 seconds
P-Bar Dips x 8-10 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

SWOD Monday 04.29.2019

STRENGTH

A. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 1 rep @ 85-90% of 1RM Clean

B. EMOM x 10 minutes
Min 1: HS Walk x 10-50ft
Min 2: DB Front Rack Walking Lunge x 50ft (50/35)

C. AMRAP in 12 minutes
40 Dbl-Unders
2 Dbl-KB Deadlifts (24/16kg)
2 Dbl-KB Front Squats
2 Dbl-KB Hang Clean & Jerk
40 Dbl-Unders
4 Dbl-KB Deadlifts (24/16kg)
4 Dbl-KB Front Squats
4 Dbl-KB Hang Clean & Jerk
40 Dbl-Unders
**Etc… continue to add 2 reps every round followed by 40 Dbl-Unders

D. 3 sets of:
DB Front + Lateral Raises + Shoulder Press x 20 reps
Rest 1 minute b/t sets

SWOD Saturday 04.27.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Glute Bridge x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Sumo Deadlift x 1.1.1
*Sets 1-6 @ 70% of 1RM Deadlift

C. For total time:
15.12.9
Power Snatch (115/85)
Box Jump Overs (30″/24″)
… Directly into…
15.12.9
OH Squats (115/85)
Bar Facing Burpees

D. 2 sets of:
50 Banded Good Mornings
50 Banded Tricep Push Downs
Rest 60 seconds

SWOD Friday 04.26.2019

STRENGTH

A. Every 2 minutes x 10 sets
Box Squat
*Sets 1-10 x 2 reps @ 75-80% of 1RM

B. 4 sets of:
40/30 Cal Bike
20 GHD Sit Ups (Only to 90 if you don’t do GHD Sit Ups regularly)
10 Burpee CTB Pull Ups
Rest 2 minutes b/t sets

C. 4 sets of:
Sandbag Carry x 200ft (150/100)
Rest 30 seconds
Farmer Carry x 200ft (32/24kg)
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

SWOD Thursday 04.25.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Tall Jerk x 5 reps
Min 2: 3-Pos Clean (HH+H+Fl) x 3 @ Empty Bar

B1. EMOM x 5 minutes
High Hang Clean + Split Jerk x 3+1 @ 50-55% of 1RM C&J

B2. EMOM x 5 minutes
Hang Clean (ATK) + Split Jerk x 2+1 @ 60-65%

B3. EMOM x 5 minutes
Clean + Jerk x 1+1 @ 70-75%

C. “Amanda”
9.7.5
Muscle Ups
Squat Snatch (135/95)

**Scaled
9.7.5
CTB Pull Ups
Ring Dips
Squat Snatch (135/95)

D. 3 sets of:
Wtd Hip Extensions x 15 reps
Rest 30 seconds
L-Sit KB Shoulder Press x 20 Alt reps
Rest 90 seconds

SWOD Tuesday 04.23.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 15s Dbl KB Overhead Hold + 15s Dbl KB Squat Hold
Min 2: Dbl KB Overhead Squat x 3-5 reps

B1. EMOM x 5 minutes
High Hang Satch x 3 reps @ 50-55% of 1RM Snatch

B2. EMOM x 5 minutes
Hang Snatch (ATK) x 2 reps @ 60-65%

B3. EMOM x 5 minutes
Snatch x 1 rep @ 70-75%

C. AMRAP in 12 minutes
30 Wall Balls (20/14)
15 CTB Pull Ups
30 Squats
15 Pull Ups

D. 3 sets of:
Snatch Deadlifts x 5 reps @ 5151 @ 65% of 1RM Snatch
Rest 30 seconds
Ring Push Ups x 10 reps
Rest 30 seconds
Ring Mnt Climbers x 20 Alt reps
Rest 90 seconds

SWOD Monday 04.22.2019

STRENGTH

A. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 3 reps @ 75-80% of 1RM Clean

B. EMOM x 10 minutes
Min 1: Bar Facing Burpees x 30 seconds
Min 2: Squat Cleans
*Set 1 x 6 @ 60% of 1RM Clean
*Set 2 x 5 @ 65%
*Set 3 x 4 @ 70%
*Set 4 x 3 @ 75%
*Set 5 x 2 @ 80%

C. 2 sets of:
200m run
15 TTB
200m run
15 TTB
200m run
15 TTB
– Rest 3 minutes b/t sets –

D. 3 sets of:
Single Arm DB Rows x 6-8 reps @ 3131/Arm
Rest 30 seconds
Bent Over DB Fly’s x 15 reps
Rest 90 seconds

SWOD Saturday 04.20.2019

STRENGTH

A. 3 sets for Quality
3 Skin the Cats
6 Toes to Rings
3 Inch Worms

B. EMOM x 10 minutes
Min 1: Bar Muscle Up x 3-5 reps
Min 2: 10 Dbl-KB Deadlift + 100ft Farmer Carry
*Scale to Box or Banded Bar Muscle Up if needed

C. Starting at 0:00
AMRAP in 5 minutes of:
15 TTB
12 Ring Dips

Starting at 7:00
AMRAP in 10 minutes of:
15 Cal Row
12 BBJO (24/20″)

D. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Split Squat x 20 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10 reps
Rest 90 seconds