SWOD Friday 04.05.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 5 Zotts Press
Min 2: 3-Pos Muscle Snatch + Snatch Balance + Drop Snatch
*Set 1 @ Empty Bar
*Sets 2-3 @ 75-95/55-65lbs
*After Each Pos in the Snatch perform 1 Snatch Balance & 1 Drop Snatch

B. Every 2 minutes x 6 sets
Hang Snatch + Snatch Balance + Snatch + OH Squat
*Sets 1-3 @ 65% of Mondays “Heavy” Snatch
*Sets 4-6 @ 75%

C. For Time:
1000m Row
Rope Climbs
15 Man Makers
Rope Climbs
1000m Row
** Rx – 10 Rope Climbs/Man Makers @50/35lbs/10 Rope Climbs
** Scaled – 5 Rope Climbs/Man Makers @40/30lb/5 Rope Climbs
*** Man Maker – Push Up + (R) DB Row + (L) DB Row + Squat Clean Thruster.

D. 2 sets of:
DB Reverse Lunges x 20 Alt reps (Heavy)
Rest 60 seconds
Seated Alt DB Shoulder Press x 20 Alt reps (Tough)
Rest 90 seconds

SWOD Thursday 04.04.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 5 Tall Jerks
Min 2: 5-7 Box HSPU (24/20″)
*Set 1 @ Bar
*Sets 2-3 @ 75/55

B. Every 2 minutes x 6 sets
Pause Push Press + Pause Push Jerk + Pause Split Jerk
*Build to a Heavy Set for the Day.
*Start Working sets around 70-75% of 1RM Push Press

C. 8 rounds for time:
200m run
12 DB Box Step Overs (24/20″)
6 DB Power Clean & Jerk
– Rest 1 minute b/t rounds –
** Rx @ 50/35lbs
** Scaled @ 40/30lbs

D. 3 sets of:
Barbell Single Leg RDL x 8-10 reps/Side (Light)
Rest 30 seconds
1-1-2 DB Bench Press x 8-10 reps
Rest 90 seconds

SWOD Tuesday 04.02.2019

STRENGTH

A. Every 2 minutes x 8 sets
Front Squat
*Set 1 x 3 reps @ 60% of 1RM
*Set 2 x 2 reps @ 70%
*Set 3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 80-85
*Sets 6-8 x 1 rep @ 85-90%

B. Every 90 seconds x 6 sets
Clean x 1 rep
*Build to a Heavy Single for the Day.
*If you miss more then 2 attempts at a weight drop back down to pervious made weight.

C. In 2 minutes x 5 sets
15/10 Cal Bike
20 Ball Slams (20/15)
MAX BBJO (24/20″)
Rest 2 minutes
*No Pacing, Go hard each set.

D. 3 sets of:
100m KB Front Rack Carry
100m Farmer Carry
Rest 90 seconds

SWOD Monday 04.01.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance + OH Squat
Min 2: KB Wind Mill x 3 reps/Side (Light)
*After each position Snatch perform 1 Snatch Balance & 1 OH Squat
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 90 seconds x 6 sets
Snatch x 1 rep
*Build to a Heavy Single for the Day.
*If you miss more then 2 attempts at a weight drop back down to pervious made weight.

C. Every 3 minutes x 5 sets
Box Squat x 3 reps @ 52X1 TEMPO
*Sets 1-5 @ 60-70% of 1RM Back Squat
*Hold true to the TEMPO, 5 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 3 sets of:
Strict Pull Ups x 8-10 reps
Rest 30 seconds
Strict P-Bar Dips x 8-10 reps
Rest 30 seconds
DB Reverse Lunges x 20 Alt reps
Rest 90 seconds

SWOD Thursday March 21st

STRENGTH

A. Every 2 minutes x 6 sets
Back Squat + Front Squat
*Sets 1-6 x 4+2 @ 75-80% of 1RM Squat Clean
*Perform 4 Back Squats, rack the bar then perform 2 Front Squats.

B. 3 rounds for time
15 DB Front Squats (50/35)
20 Box Jumps w/ Step Down (24/20″)

– Rest 3 minutes –

3 rounds for time:
400m run
15 DB Push Press (50/35)

– Rest 3 minutes –

3 rounds for time
7 Devils Press (50/35)
14 TTB

C. EMOM x 6 minutes
Min 1: Sandbag Hold (150/100)
Min 2: Rest

SWOD Tuesday March 19th

STRENGTH

A. Every 2 minutes x 4 sets
Power Clean + Front Squat
*Sets 1-4 x 2 TnG + 3
*Build to a Heavy Set for the Day.

B. EMOM x 10 minutes
Squat Clean x 3 TnG reps
*Sets 1-5 @ 60-65% of “A”
*Sets 6-10 @ 70-75%

C. 4 sets of: (3 min/round)
Dbl-Unders
200m run
9 Thrusters
– Rest 2 minutes –
** Rx 75 Dbl-Unders & 115/85 Thrusters
** Scaled 50 Dbl-Unders & 95/65 Thrusters

D. 3 sets of:
Single Arm Ring Row x 10 reps/Arm
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 90 seconds

SWOD Monday March 18th

** Reminder, this will be the last week of this block. De-load starting next Week March 25th. **

STRENGTH

A. Every 2 minutes x 4 sets
Power Snatch + OH Squat
*Sets 1-4 x 2 TnG + 3
*Build to a Heavy Set for the Day.

B. EMOM x 10 minutes
Squat Snatch x 3 TnG reps
*Sets 1-5 @ 60-65% of “A”
*Sets 6-10 @ 70-75%

C. For time:
100/80 Cal Row
75 KB Swings (2/1.5pd)
50 CTB Pull Ups

D. 3 sets of:
20 Hollow Rocks
Rest 30 seconds
20 Med Ball V-Ups
Rest 30 seconds
20 Alt V-Ups
Rest 90 seconds

SWOD Saturday March 16th

STRENGTH

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 15 reps (Light)
*Sets 3-4 x 10 reps (Moderate)
*Sets 5-6 x 5 reps (Tough)

B. 4 rounds for time:
200m run
10 Box Jump Overs (30/24”)
200m run
20 KB Deadlifts (2/1.5pd)
200m run
40 Squats

C. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Plank Plate Slides x 20 Alt reps
Rest 90 seconds

SWOD Thursday March 14th

STRENGTH

A. Every 2 minutes x 4 sets
Front Squat + Push Press
*Sets 1-2 x 5+5 reps @ 70% of 1RM Push Press
*Sets 3-4 x 3+3 reps @ 80%

B1. EMOM x 5 minutes
Power Clean x 5 TnG reps (135-165/95-115)

B2. EMOM x 5 minutes
PowerClean x 3 TnG reps (165-185/115-135)

B3. EMOM x 5 minutes
Power Clean x 1 rep (185-225/135-155)

C. 2 rounds for time:
15 (R) KB Snatch (1.5/1pd)
15 (L) KB Snatch
150ft Dbl-KB Front Rack Carry (1.5/1pd) *25ft sections*
5 Rope Climbs

D. 3 set of:
DB Floor Press x 10-12 reps
Rest 60 seconds
Strict Pull Ups x Max Reps
Rest 2 minutes