SWOD Friday December 21st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

– All Levels do the Class

“12 Days of Christmas”
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

SWOD Thursday December 20th

– No Midday 3.0

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: TEMPO Box HSPU x 4-6 reps @ 5111

C. EMOM x 10 minutes
Clean x 1 rep
*Sets 1-10 @ 70-80% of 1RM

D. For time:
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull Ups

E. Complete
50 Banded Tricep Push Downs
100 Hollow Rocks
50 Banded Tricep Push Downs

Level 3:

A. EMOM x 6 minutes
Min 1: 3 TEMPO Cleans (Light)
Min 2: 4 Bounding Broad Jumps

B. Every 2 minutes x 6 sets
High Hang Clean + Push Press +
Hang Clean + Push Jerk +
Clean + Split Jerk
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80-85%
*Based off “Big Clean Complex” from Nov 22nd

C. Every 3 minutes x 4 sets
Snatch Pulls x 3 reps @ 110%
Into..
KB Front Rack Wall Sit x 60 seconds (16kg/12kg)

D. For Time:

3 rounds of:
5 Thrusters (135/95)
50 Dbl-Unders
Then Into..
5 Rope Climbs
Then Into…
15 Push Press (135/95)
30 Burpees Over the Bar
15 Push Press

 

SWOD Tuesday December 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
2 Power Cleans + Push Jerk
*Sets 1-3 @ 75% of 1RM C&J
*sets 4-6 @ 80%

B. 3 rounds for time:
10 Deadlifts (185/135)
10 Burpee CTB Pull Ups

– Rest 3 minutes —

3 rounds for time:
20 Wall Balls (20/14)
20 TTB

C. 3 sets of:
DB Windmill x 6-8 reps/Arm
Rest 30 seconds
Seated Barbell Good Mornings x 10-15 reps (45/35)
Rest 30 seconds
Ring Plank Hold x 60 seconds
Rest 90 seconds

Level 3:

A. Every 90 seconds x 4 sets
Power Clean + Push Press
*Sets 1-4 x 1+3 @ 75 of 1RM P.Press

B. Every 90 seconds x 5 sets
Power Clean + Pause Split Jerk + Split Jerk
*Sets 1-5 x 2+1+1 @ 75% of 1RM P.Clean

C. For time:
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull Ups

D. 3 sets of:
L-Sit DB Shoulder Press x 12-16 Alt reps
Rest 30 seconds
Strict CTB Pull Up x 5-7 reps
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

 

SWOD Monday December 17th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
20 Alt DB Snatches (40/30)
20 TTB

Level 2:

A. Every 2 minutes x 8 sets
Front Squat
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-8 x 1 rep @ Heavy Single for the Day

B. EMOM x 10 minutes
Snatch x 1 rep
*Sets 1-10 @ 70-80% of 1RM Snatch

C. 4 sets of:
Single Arm KB Row x 6-8 reps/Arm
Rest 30 seconds
Seated Banded OH Triceps Extensions x 30 reps
Rest 60 seconds

D. 4 sets of:
Wtd P-Bar Dips x 10-12 reps
Rest 30 seconds
Wtd KB Plank Hold x 45 seconds
Rest 60 seconds

Level 3:

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

B. Every 2 minutes x 6 sets
3-Pos Snatch
(Floor+Hang+High Hang)
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80-85%
*Based off Max from Nov 19th

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

D. Every 3 minutes x 4 sets
Clean Pulls x 3 reps
Into..
KB Front Rack Wall Sit x 60 seconds (16kg/12kg)
*Set 1 @ 100%
*Set 2 @ 110%
*Set 3 @ 115%

 

SWOD Saturday December 15th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. Every 3 minutes x 4 sets
Bench Press
*Sets 1-4 x 4 reps @ 85-90% of 6RM
*Based of 6RM from Dec 7th

C. 4 sets of:
Seated DB Tricep Extensions x 10-12 reps
Rest 30 seconds
WTD Chinese Planks x 60 seconds
Rest 60 seconds
Single Arm Farmer Carry x 200ft/Arm
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
Deadlift
*Set 1 x 6 reps @ 50% of 1RM
*Set 2 x 8 reps @ 60%
*Sets 3-5 x 10 reps @ 65-70%

B. Every 2 minutes x 4 sets
Push Jerk x 3 reps
*Sets 1-4 @ 70%
*No TnG reps

C. 3 sets of:
In 2 minutes: 400m run
Rest 1 minute
In 90 seconds: 300m run
Rest 1 minute
In 1 minute: 200m run
Rest 1 minute

D. 3 rounds for time:
10 Bar Muscle Ups
100 Dbl-Unders
*Perform 3 Burpees touching the bar every time you break the Bar Muscle Ups

 

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″

 

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