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

SWOD Tuesday March 12th

STRENGTH

A. Every 2 minutes x 4 sets
Power Clean + Front Squat + Clean
*Sets 1-2 x 2+2+2 @ 65-70% of 1RM Power Clean
*Sets 3-4 x 2+1+2 @ 75-80%

B. Every 2 minutes x 6 sets
Back Squat + Front Squat
*Sets 1-6 x 6+3 @ 70% of 1RM Squat Clean
*Perform 6 Back Squats, rack the bar then perform 3 Front Squats.

C. For time:
15.12.9.6.3
Thrusters
Pull Ups
*After each set of CTB Pull Ups perform 6 Bar Facing Burpees
* Rx – 115/85 Thrusters & CTB Pull Ups
* Scaled – 95/65 Thrusters & Pull Ups

D. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

SWOD Monday March 11th

STRENGTH

A. Every 2 minutes x 4 sets
Power Snatch + Snatch Balance + OH Squat
*Sets 1-2 x 2+2+2 @ 65-70% of 1RM Power Snatch
*Sets 3-4 x 2+1+2 @ 75-80%

B. Every 2 minutes x 6 sets
Pause Snatch (BTK)
*Sets 1-3 @ 65-70% of 1RM Snatch
*Sets 4-6 @ 75-85%

C. For time:
9.15.21.27
Cal Row
Row Facing Burpees

D. 3 sets of:
KB Reverse Lunges x 20 Alt reps (2/1.5pd)
Into…
Wtd Sit Ups x 20 reps
Rest 90 seconds

SWOD Saturday March 8th

STRENGTH

A. EMOM x 10 minutes
Min 1: Strict Pull Ups x 4-6 reps
Min 2: Strict Ring Dips x 6-8 reps

B. For time:
40 Wall Balls (20/14)
20 Deadlifts (225/155)
10 CTB Pull Ups
400m run
30 Wall Balls
15 Deadlifts
10 CTB Pull Ups
400m run
20 Wall Balls
10 Deadlifts
10 CTB Pull Ups
400m run

C. EMOM x 6 minutes
Min 1: Wtd Wall Sit x 30 seconds
Min 2: Wtd Sit Ups x 30 seconds
*Use the same weight for both the Wall Sit & Sit Ups

SWOD Thursday March 7th

STRENGTH

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

B1. EMOM x 5 minutes
Power Snatch x 5 TnG reps (95-115/65-85)

B2. EMOM x 5 minutes
Power Snatch x 3 TnG reps (115-135/85-95)

B3. EMOM x 5 minutes
Power Snatch x 1 rep (135-165/95-115)

C. 4 sets of:
20/15 Cal Row
15 Burpees Over the Erg
10 DB Clean & Jerk (50/35) (5/Arm)
 – Rest 90 seconds b/t sets –

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

SWOD Tuesday March 5th

STRENGTH

A. Every 2 minutes x 4 sets
Hang Power Clean + Front Squat + Clean
*Sets 1-2 x 2+2+2 @ 60-65% of 1RM Power Clean
*Sets 3-4 x 2+1+2 @ 70-75%

B. Every 2 minutes x 5 sets
Daeadlift
*Sets 1-2 x 5 reps @ 60-70%
*Sets 3-4 x 3 reps @ 80-85%
*Set 5 x 10 reps @ 50%

C. 3 rounds for time:
21 OH Squats (95/65)
15 HSPU (2018 Open standard)
Bar Muscle Ups
*Rx – 9 Bar Muscle Ups
*Scaled 3 Bar Muscle Ups

D. 3 sets of:
DB Tate Press x 8-10 reps
Into…
Bent-Over DB Rows x 16-20 Alt reps
Rest 60 seconds

SWOD Monday March 4th

STRENGTH

A. Every 2 minutes x 4 sets
Hang Power Snatch + Snatch Balance + OH Squat
*Sets 1-2 x 2+2+2 @ 60-65% of 1RM Power Snatch
*Sets 3-4 x 2+1+2 @ 70-75%

B. Every 2 minutes x 6 sets
Snatch + OH Squat
*Sets 1-3 @ 60-70% of 1RM Snatch
*Sets 4-6 @ 75-80%

C. For time:
40 Alt DB Snatch (50/35)
15 BBJO (24/20″)
50 CTB Pull Ups
15 BBJO
40 Alt DB Snatch

D. 2 sets of:
KB Reverse Lunges x 20 Alt reps (2/1.5pd)
Into…
Assault Bike x 15/10 Cals (Moderate Pace)
Rest 60 seconds

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