SWOD Tuesday 05.21.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: High Hang Snatch x 3 reps
Min 2: 3 Snatch Balance + OH Squat

B. Every 2 minutes x 10 sets
Snatch x 1 rep
*Sets 1-5 @ 60-75%
*Sets 6-10 @ 75-80%

C. AMRAP in 10 minutes
12/8 Cal Row
10 Power Snatch (95/65)
5 Burpees Over the Bar
*Every round add 2 Calories

D. 3 sets of:
Strict Ring Dips x 6-10 reps
Rest 30 seconds
Banded Push Up x 8-10 reps
Rest 30 seconds
Banded Tricep Push Downs x 15-20 reps
Rest 90 seconds

SWOD Monday 05.20.2019

STRENGTH

A. Every 3 minutes x 6 sets of:
Box Front Squat
*Set 1 x 6 reps @ 75% @ 1RM Squat Clean
*Set 2 x 4 reps @ 80%
*Set 3 x 2 reps @ 85%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 res @ 85%
*Set 6 x 2 reps @ 90%

B. EMOM x 21 minutes
Min 1: DB Reverse Lunges x 12 Alt reps (50/35)
Min 2: DB Snatch x 16 Alt reps
Min 3: Assault Bike Cals x 15/10

C. 3 sets of:
Strict TTB x 8-10 reps
Rest 30 seconds
Med Ball V- Ups x 20 reps
Rest 30 seconds
Med Ball Russian Twists x 30 reps
Rest 90 seconds

SWOD Saturday 05.18.2019

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 3 minutes x 6 sets of:
Sumo Deadlift
*Set 1 x 6 reps @ 75% @ 1RM Sumo Deadlift
*Set 2 x 4 reps @ 80%
*Set 3 x 2 reps @ 85%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 res @ 85%
*Set 6 x 2 reps @ 90%

C. For time:
30 Man Makers (50/35)
*At the top of every minute perform 30 Dbl-Unders, Start with the Dbl-Unders.
*Man Maker – Push Up, (R) Row, (L) Row, Squat Clean Thruster = 1 rep

D. Complete
100 Banded Tricep Push Downs
100 Banded Pull Aparts
100 Barbell Floor Press

SWOD Friday 05.17.2019

STRENGTH

A. Every 3 minutes x 3 sets
Box Squat
*Sets 1-3 x 8 reps @ 60% of 1RM Back Squat

B. 3 rounds for time:
15 Deadlifts (225/155)
45 Wall Balls (20/14)
90 Dbl-Unders

C. 3 sets of:
Sandbag Carry x 200ft (150/100)
Rest 90 seconds

C. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Dbl-KB Overhead Walk x 50m
Rest 30 seconds
Chinese Plank Hold x 60 seconds
Rest 90 seconds

SWOD Thursday 05.16.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Seated Box Jump x 5 reps
Min 2: Tall Jerks x 5 reps (Bar)

B1. Every 30 seconds x 5 sets
High Hang Clean & Jerk x 1 rep @ 60% of 1RM C&J

B2. Every 45 seconds x 5 sets
Hang Clean & Jerk (ATK) x 1 rep @ 65%

B3. EMOM x 5 minutes
Hang Clean & Jerk (BTK) x 1 rep @ 70%

B4. Every 90 seconds x 5 sets
Clean & Jerk x 1 rep @ 75%

C. For Time:
400m run
30 Strict HSPU
400m run
60 Push Ups
400m run
30 Strict Ring Dips

*Scaled
400m run
30 Seated DB Shoulder Press
400m run
45 Push Ups
400m run
30 Strict P-Bar Dips

D. Complete
400m Farmer Carry (32/24kg-Hand)
*7 Russian KB Swings + 10 Squats every time you put the KB Down*

SWOD Tuesday 05.14.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 15s Dbl KB Overhead Hold + 15s Dbl KB Squat Hold
Min 2: Clean Grip OH Squat x 3-5 reps (Bar)

B1. Every 30 seconds x 5 sets
High Hang Satch x 1 rep @ 60% of 1RM Snatch

B2. Every 45 seconds x 5 sets
Hang Snatch (ATK) x 1 rep @ 65%

B3. EMOM x 5 minutes
Hang Snatch (BTK) x 1 rep @ 70%

B4. Every 90 seconds x 5 sets
Snatch x 1 rep @ 75%

C. 2 sets of:
AMRAP in 5 minutes of:
15/10 Cal Row
15 Burpees Over the Erg
15 Pull Ups
– Rest 5 minutes b/t sets –

D. 3 sets of:
DB Roll Back Extensions x 20 reps
DB Tate Press x 20 reps
DB Floor Press x 20 Alt reps
– Rest 60 seconds –

SWOD Monday 05.13.2019

STRENGTH

A. Every 3 minutes x 2 sets
Shoulder Press x 10 reps
*Set 1 @ 50% of 1RM Shoulder Press
*Set 2 @ 60%

B. Every 2 minutes x 4 sets
Shoulder Press x 4 reps
*Sets 1-4 @ 65-70% of 1RM Shoulder Press

C. 10 rounds for time:
10 BBJO (24/20″)
15 DB Thrusters (40/30)

D. 3 sets of:
(R) Side Plank Hold x 30-45 seconds
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 30 seconds
(L) Side Plank Hold x 30-45 seconds
Rest 90 seconds

SWOD Saturday 05.11.2019

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
*Sets 1-6 @ 80% of 1RM Deadlift

C. 4 sets of:
BWD Sled Walk x 200m (135/95)
Into…
Russian KB Swings x 10 reps (32/24kg)
Into…
Farmer Carry x 200m (32/24kg-Hand)
Into…
Single Arm KB Front Squat x 5 reps/Arm (32/24kg)

SWOD Thursday 05.09.2019

STRENGTH

A. Every 2 minute x 4 sets
Hang Power Clean + Push Jerk
*Sets 1-2 x 2+2 @ 70% of 1RM Power Clean
*Sets 3-4 x 2+1 @ 75%

B. Every 2 minutes x 4 sets
Power Clean + Push Jerk
*Sets 1-2 x 1+1 @ 80% of 1RM Power Clean
*Sets 3-4 x 1+1 @ 85%

C. For time:
100 Dbl-Unders
21 Hang Squat Cleans (135/95)
75 Dbl-Unders
15 Hang Squat Cleans
50 Dbl-Unders
9 Hang Squat Cleans

D. 3 sets of:
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
Seated Arnold Press x 12-15 reps
Rest 30 seconds
Side Hollow Rocks x 10-15 reps/Side
Rest 90 seconds

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