SWOD Friday April 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
*Based off Single from April 5th

B. AMRAP in 15 minutes
10 Push Ups
20 Sit Ups
400m run

Level 2:

A. Every 2 minutes x 5 sets
Deadlift
*Set 1 x 7 reps @ 70%
*Sets 2-3 x 5 reps @ 75%
*Sets 4-5 x 3 reps @ 80%

B. Every 2 minutes x 5 sets
Bench Press x 4 reps
Into…
Strict Pull Ups x 4-6 reps
*Sets 1-2 @ 60-65%
*Sets 3-5 @ 65-70%

C. For time:
25 BBJO (24/20″)
Into..
3 rounds of:
12 DB Snatch (50/35)
10 HR Push Ups
Into..
25 BBJO (24/20″)

D. 3 sets of:
DB Floor Press x 8 reps/Arm (Tough)
Rest 30 seconds
DB Split Squat x 10/Side (Mod-Tough)
Rest 30 seconds
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
Snatch Ladder
*1 x 10 reps (185/115)
*2 x 8 reps (205/125)
*3 x 6 reps (225/135)
*4 x 4 reps (245/145)
*5 x 2 reps (265/155)

B. EMOM x 16 minutes
Min 1: 1 Legless Rope Climb + 2 Rope Climb
Min 2: 15 GHD Sit Ups
Min 3: 200m run
Min 4: Rest

C. AMRAP in 5 minutes
3 Bar Muscle Ups
6 KB Front Squats (2/1.5pd)
9 KB Deadlifts

D. 3 sets of:
8 DB Tate Press
30 Banded Pull Aparts
8 DB Roll Back Extensions
30 Banded Tricep Push Downs
Rest 1 minute

 

SWOD Thursday April 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
P.Snatch + Hang P.Snatch + Snatch
*Set 1 x 1+3+1 @ 65-70%
*Sets 2-3 x 1+2+1 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%

B. Every 2 minutes x 4 sets
Back Squat Cluster
*1-2 x 2.2 reps @ 70-75%
*3-4 x 1.1 reps @ 75-80%
*Clusters=Perform 2 reps,rack the bar,rest 10s
then perform 2 more reps.

C. 3 sets
Banded Good Mornings x 25 reps
Rest 30 seconds
DB Roll Back Extensions x 15 reps
Rest 30 seconds
Banded Hollow Rocks x 25 reps
Rest 90 seconds

Level 3:

A1. Every 90 seconds x 3 sets
3-Pos Clean @ 60% (Floor+H+H.Hang)
A2. Every 90 seconds x 3 sets
2-Pos Clean @ 65% (Hang+H.Hang)
A3. Every 90 seconds x 3 sets
Hang Clean x 2 reps @ 70%

B. Complete 4 sets of:
2 minute Bike @ Moderate Pace
Front Squat x 3 reps @ 70-75%
Rest 2 minutes

C. 4 sets of:
DB Split Squat x 10/Side (Mod-Tough)
Rest 30 seconds
Banded Walk Outs x 10 reps
Rest 60 seconds

2-A-DAY

Level 2:

AMRAP in 15 minutes of:
50 Wall Balls (20/14)
75 Dbl-Unders
25 HSPU
75 Dbl-Unders
25 Deadlifts (225/155)
75 Dbl-Unders
50 TTB
75 Dbl-Unders

Level 3:

For time:
25 BBJO (24/20″)
Into..
3 rounds of:
10 DB Clean & Jerk (50/35)
15 CTB Pull Ups
Into..
25 BBJO (24/20″)

 

SWOD Tuesday April 24th

– No Midday 3.0

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Hang Power Clean
*Sets 1-2 x 7 reps @ 70%
*Sets 2-4 x 5 reps @ 75%
*Sets 5-6 x 3 rep @ 80%
*Based off Single from April 17th

B. For time:
42.36.30.24.18.12.6
Dbl-Unders
21.18.15.12.9.6.3
Burpees

Level 2:

A. Every 2 minutes x 5 sets
P.Press + P.Jerk + Split Jerk
*Set 1 x 3+2+1 @ 65% of P.Press
*Sets 2-3 x 2+2+1 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%
*Not TnG Reps.

B. EMOM x 10 minutes
Min 1: Thruster x 10 (95/65)
Min 2: Rope Climb x 2 reps

C. 3 sets of
Reverse DB Lunge x 6 reps/Leg (Tough)
Rest 30 seconds
DB Front + Lateral Raises x 10 reps (F+L=1)
Rest 30 seconds
Wtd Sit Up x 15 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 4 sets
Snatch Balance + OH Squats
*Sets 1-4 x 1+3 @ 70% of OHSq

B. Every 90 seconds x 5 sets
Power Clean + Split Jerk
*Sets 1-5 x 1+2 @ 70% of Split Jerk

C. 3 sets of:
HS Walking x 25-50ft (Go over plates, Turn around etc)
Rest 30 seconds
Single Arm OH Walking Lunge x 100ft/Side (60/40)
Rest 30 seconds
Banded Hollow Rocks x 25 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time
21.15.9
OH Squats (115/85)
TTB

Level 3:

AMRAP in 20 minutes of:
50 Wall Balls (30lb to 10ft/20lb to 9ft)
100 Dbl-Unders
50 Strict HSPU
100 Dbl-Unders
50 Deadlifts (225/155)
100 Dbl-Unders
50 TTB
100 Dbl-Unders

 

SWOD Monday April 23rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
WTD Strict Pull Up
*Sets 1-2 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
*Based off Single from April 6th

B. For time:
21.15.9
OH Squats (95/65)
TTB

Level 2:

A. Every 2 minutes x 5 sets
Clean x 3 reps
*Sets 1-2 @ 65-70%
*Sets 3-5 @ 75%

B. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 4 reps @ 70-75%

C. 3 sets of
L-Sit Arnold Press x 6-8 reps (Tough)
Rest 30 seconds
Ring Row x 10 (Feet on Box)
Rest 30 seconds
Oblique Bends x 10-15 reps/Side
Rest 90 seconds

Level 3:

A. Every 2 minutes x 4 sets
Back Squats
*Set 1 x 10 reps @ 60%
*Sets 2-4 x 6 reps @ 70%

B1. Every 90 seconds x 3 sets
3-Pos Snatch @ 60% (Floor+H+HH)
B2. Every 90 seconds x 3 sets
2-Pos Snatch @ 65% (Hang+HH)
B3. Every 90 seconds x 3 sets
Hang Snatch x 2 reps @ 70%

C. 4 sets of:
Push Press x 3 reps @ 70%
Rest 30 seconds
Single Leg Box Step Ups x 8-10 reps/Leg
Rest 30 seconds
Wtd Back Extensions x 10 reps
Rest 90 seconds

2-A-DAY

Level 2:

4 sets of:
400m run
10 Hang Power Snatch (95/65)
Rest 1 minute
200m run
15 Push Press (95/65)
Rest 2 minutes

Level 3:

3 rounds for time:
50/40 Cal Row
10/8 Muscle Ups
30/20 Assault Bike Cals
10 Sandbag Cleans (150/100)

 

SWOD Friday April 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 10 minutes
Min 1: Deadlift x 5 @ 70-75%
Min 2: DB Bench Press x 10 reps (Tough)

B. 3 sets of:
FWD Sled Walk x 100m (135/90)
BWD Sled Walk x 100m
Russian KB Swings x 20 reps (2/1.5pd)
Single KB Rows x 10 reps/Arm (2/1.5pd)

C. Complete:
50-75 Banded Pull Aparts
50-75 Sumo Deadlifts (45/35)
50-75 PVC Overhead Banded Tricep Extensions

Level 3:

A. Every 3 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 70%
*Set 2 x 4 reps @ 75%
*Set 3 x 3 reps @ 80%
*Set 4 x 3 reps @ 85%

B. Every 2 minutes x 6 sets
Clean + Jerk
*Set 1 x (1+1) x 3 @ 70%
*Sets 2-3 x (1+1) x 2 @ 75%
*Sets 4-6 x 1+1 @ 80-85%

C. 3 sets of:
KB Windwills x 10 reps/Side
Rest 30 seconds
Dbl DB Single Leg RDL’s x 10 reps/Leg
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

1 Set
1000m row @ Warm-Up Pace

– Rest 2 minutes –

3 sets (Complete 250,150 x 3 before 2 minutes of rest)
250m row @ 2KM PR Pace
150m row @ Recovery Pace

Rest 2 minutes –

3 sets (Complete 150,150 x 3 before 2 minutes of rest)
150m row @ 2KM PR Pace – 5 seconds
150m row @ Recovery Pace

– Rest 2 minutes –

3 sets (Complete 100,100 x 3 before 2 minutes of rest)
100m row @ 2KM PR Pace – 10 seconds
100m row @ Recovery Pace

– Rest 2 minutes –

1 sets of:
650m row @ Cool Down Pace

Level 3:

For time:
14 Bar Muscle Ups
14 Assault Bike Cals
28 BBJO (24/20″)
28 Assault Bike Cals
42 GHD Sit Ups
42 Assault Bike Cals

 

SWOD Thursday April 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-2 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
*Based off Single from April 10th

B. For time
40.30.20.10
Wall Balls (20/14)
Run
Sit Ups
*600m/400m/200m/100m

Level 2:

A. Every 2 minutes x 5 sets
Split Jerk x 1 rep 2w/ Pause in Catch
*Sets 1-2 @ 65-70%
*Sets 3-5 @ 75%

B. EMOM x 10 minutes
Min 1: 7 DB Clean & Jerk (50/35)
Min 2: 3-5 Bar Muscle Ups
*3-5 reps Progressions if needed*

C. 3 sets of:
Single Arm Arnold Press x 6 reps/Arm (Tough)
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3:

A. Complete 5 sets of:
2 minute Bike @ Moderate Pace
Deadlift x 6 reps @ 70-75%
Rest 2 minutes

B. EMOM x 15 minutes
Min 1: 20 Dbl-Unders + 25-50ft HS Walk
Min 2: 20 Wall Balls (30/20)
Min 3: 15 CTB Pull Ups

C. 3 sets of:
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

7 rounds for time:
7 Power Snatch (135/95)
200m run

Level 3:

4 sets of:
400m run
10 Hang Power Snatch (115/85)
Rest 1 minute
200m run
15 Strict HSPU
Rest 2 minutes

 

SWOD Tuesday April 17th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Hang Power Clean
*Sets 1-2 x 5 reps @ 7RPE
*Sets 2-4 x 3 reps @ 8RPE
*Sets 5-6 x 1 rep @ 9RPE

B. In 3 minutes x 4 sets
30/20 Cal Row
MAX Pull Ups
Rest 2 minutes

Level 2:

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 65%
*Sets 3-6 x 4 reps @ 70-75%

B. Every 2 minutes x 5 sets
Snatch x 3 reps
*Sets 1-2 @ 65-70%
*Sets 3-5 @ 75%

C. 3 sets of:
Snatch Grip RDL x 5-8 reps (Tough)
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Wtd Sit Up x 15 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Split Jerk x 3 reps
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80-85%
*Sets 5-6 @ Heavy Set for the Day.

B. Every 90s x 6 sets
Power Clean + 3 Push Jerk
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80-85%
*Sets 5-6 @ Heavy Set for the Day.

C. 3 sets of
Deficit HSPU x 3 Strict + 6 Kipping
Rest 30 seconds
Sandbag Carry x 150ft (150/100)
Rest 30 second
Plank Mnt Climbers x 20 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
10.20.30.40.50
Wall Balls (20/14)
50.40.30.20.10
Cal Row

Level 3:

3 rounds for time:
30/20 Bike Cals
8 Muscle Ups
500m row
10 (R) KB Snatch (2/1.5p)
10 (L) KB Snatch (2/1.5p)

 

WOD Tuesday April 17th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Peach Stretch x 1 minute/Side
OH Banded Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Scap Push Ups
10 T-Twists
20 Banded Pull Aparts

Warm-Up: (AMRAP in 4 minutes)
50 Skips
5 Scap Pull Ups
10 Ring Rows
5 Push Ups

Technique:

Review
– Bench Press
– Pull Up

WOD

“Lynne”
5 rounds for max reps of:
Bench Press (Bwt)
Pull Ups
Rest 3 minutes

*Pack
5 rounds for max reps of:
Bench Press (75% Bwt)
Pull Ups
Rest 3 minutes
*Pup
4 rounds for max reps of:
Bench Press (50% BWT)
Banded Pull Ups
Rest 3 minutes

SWOD Monday April 16th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
WTD Strict Dips
*Sets 1-2 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
*Based off Single from April 9th

B. For time:
21.15.9
DB Thrusters (35/25)
TTB

Level 2:

A. Every 2 minutes x 5 sets
Clean + Front Squat
*Set 1 x 3+3 @ 65% of 1RM Clean
*Sets 2-3 x 2+3 @ 70%
*Sets 4-5 x 1+3 @ 75%

B. EMOM x 10 minutes
Min 1: Push Press x 3 reps @ 70%
Min 2: Strict Pull Ups x 4-6 reps
*Not TnG Reps.

C. 3 sets of
Good Mornings x 10 reps (100/70)
Rest 30 seconds
Single Arm TEMPO DB Bench Press x 5-7/Arm (3s Down,3s Up)
Rest 30 seconds
Hollow Rocks x 25 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 10 reps @ 70%
*Set 2 x 8 reps @ 75%
*Set 3 x 6 reps @ 80%
*Set 4 x 4 reps @ 85%
*Set 5 x 10 reps @ 75%

B. Every 2 minutes x 6 sets
Hang Snatch x 3 reps
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80-85%
*Sets 5-6 @ Heavy Set for the Day.

C. 3 sets of
Push Press x 5 reps @ 80-85%
Rest 30 seconds
Single Leg Box Step Ups x 8-10 reps/Leg
Rest 30 seconds
Wtd Back Extensions x 10 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
21.18.15.12.9.6.3
KB Swings (2/1.5pd)
Bike Cals

Level 3:

1 Set
1000m row @ Warm-Up Pace

– Rest 2 minutes –

3 sets (Complete 250,150 x 3 before 2 minutes of rest)
250m row @ 2KM PR Pace
150m row @ Recovery Pace

– Rest 2 minutes –

3 sets (Complete 150,150 x 3 before 2 minutes of rest)
150m row @ 2KM PR Pace (-5 seconds)
150m row @ Recovery Pace

– Rest 2 minutes –

3 sets (Complete 100,100 x 3 before 2 minutes of rest)
100m row @ 2KM PR Pace (-10 seconds)
100m row @ Recovery Pace

– Rest 2 minutes –

1 sets of:
650m row @ Cool Down Pace

 

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