SWOD Monday March 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch + Hang Power Snatch
*Sets 1-2 x 3+2+1 @ 6RPM
*Sets 3-4 x 2+2+1 @ 7RPM
*Sets 5-6 x 1+1+1 @ 8RPM

B. 4 rounds for time:
400m run
15 Thrusters (75/55)

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk x 3 reps
*Sets 1-4 x Build to a 3RM for the Day
*Sets 5-6 @ 90% of todays 3RM

B. Every 2 minutes x 6 sets
Front Squat Wave
*Set 1 x 5 reps @ 70%
*Set 2 x 3 reps @ 75%
*Set 3 x 1 rep @ 80%
*Set 4 x 5 reps @ 80%
*Set 5 x 3 reps @ 85%
*Set 6 x 1 rep @ 90%

C. 3 sets of:
Strict Pull Ups x 10 reps
Rest 30 seconds
Ring Push Ups x 10 reps @ 3211
Rest 30 seconds
Hanging L-Raises x 10 reps
Rest 90 seconds

Level 3:

A. EMOM x 8 minutes
Snatch x 1 rep
*Sets 1-8 @ 80% of 1RM Hang Snatch

B. Every 3 minutes x 3 sets
Pause Back Squat x 3 reps
*Sets 1-3 @ 90%
*Work off Max from Last Week.

C. 3 sets of:
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
90/90 Banded Pull Part x 25 reps
Rest 30 seconds
Side Star Plank Holds x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 sets of:
10 CTB Pull Ups
12 Thrusters (95/65)
10 Box Jumps (24/20″)
Rest 60 seconds

Level 3:

For time:
5 Rope Climbs
9 Muscle Ups
9 TTB
3 Rope Climbs
15 Bar Muscle Ups
15 TTB
1 Rope Climbs
21 CTB Pull Ups
21 TTB

 

SWOD Saturday March 17th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. For time:
10 Strict Pull Ups
12 KIpping Pull Ups
14 CTB Pull Ups
*No Butterfly*

B. 2 rounds for time:
800m run
50 Wall Balls (24/20″)
25 TTB

D. 3 sets of:
KB Windmills 5 rep/Side
Rest 30 seconds
Hanging Hollow Hold x 30 seconds
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

 Level 3:

A. Every 90 seconds x 5 sets
Power Snatch x 2 reps
*Sets 1-5 @ 65%

B. Every 90 seconds x 5 sets
Power Clean x 2 reps
*Sets 1-5 @ 65%

C. 5 sets of:
10 CTB Pull Ups
12 Thrusters (95/65)
10 Box Jumps (24/20″)
Rest 60 seconds

D. 3 sets of:
400m run
Rest 60 seconds

2-A-DAY

Rest Day

SWOD Wednesday/Thursday March 14th&15th

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Power Snatch + Hang Squat Snatch + OH Squat
*Sets 1-2 x 3+2+1 @ 6RPM
*Sets 3-4 x 2+2+1 @ 7RPM
*Sets 5-6 x 1+1+1 @ 8RPM

B. For time
800m run
50 Wall Balls (20/14)
20 CTB Pull Ups
20 Ring Dips

Level 2:

A. Every 2 minutes x 6 sets
Hang Clean + Split Jerk
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

B. EMOM x 8 minutes
Power Clean x 2 reps
*Sets 1-8 @ 70-75% of 1RM P.Clean

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Single Arm Side Ring Plank Hold x 30-45s/Side
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean Pull + Clean + Split Jerk
*Work off MAX from Mar 1st
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 2 minutes x 4 sets
Front Squat x 3 reps
*Based off 3RM
*Sets 1-2 x 80%
*Sets 3-4 x 90%

C. 3 sets of:
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
DB Bent Over Rows x 12-15 reps
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes
3.6.9.12.18.21..etc
HSPU (Open Standard)
6.6.6.9.9.9.12.12.12..etc
DB Deadlifts (50/35)
*Add 3 reps to the HSPU each round, and 3 reps to
the Deadlift every 3 rounds.

Level 3:

EMOM x 16 minutes
Min 1: 50ft HS Walk (25ft O/B)
Min 2: 7 DB Thrusters (50/35) + 5 CTB Pull Ups
Min 3: 20 Wall Balls (20/14)
Min 4:7 Deadlifts (225/155) + 5 CTB Pull Ups

 

SWOD Tuesday March 13th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
15 TTB
35 Squats
15 DB Shoulder Press (45/30)

Level 2:

A. Every 2 minutes x 6 sets
Hang Snatch
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

B. EMOM x 8 minutes
Power Snatch x 2 reps
*Sets 1-8 @ 70-75% of 1RM P.Snatch

C. 3 sets of:
Ring “Y” Row x 6-8 reps
Rest 30 seconds
Banded Face Puls x 20 reps
Rest 30 seconds
Strict TTB x 10 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Push Jerk x 5 reps
*Work off MAX from Feb 27th
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 90 seconds x 8 sets
Split Jerk x 2 reps
*70-75% of 1RM Split Jerk

D. 3 sets of:
Strict CTB Pull Ups x 10 reps
Rest 30 seconds
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
24 Burpees
42 KB Swings (1.5/1pd)
24 Pull Ups

Level 3:

AMRAP in 7 minutes
10 Power Cleans (135/95)
10 Assault Bke Cals
— Rest 1 minute —
AMRAP in 2 minutes
MAX Assault Bike Cals

 

SWOD Monday March 12th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets of:
Power Clean + Hang Squat Clean + Push Jerk
*Sets 1-2 x 3+2+1 @ 6RPM
*Sets 3-4 x 2+2+1 @ 7RPM
*Sets 5-6 x 1+1+1 @ 8RPM

B. AMRAP in 7 minutes
7 SDHP (115/85)
7 Push Press

Level 2:

A. Every 2 minutes x 6 sets
Back Squat Wave
*Set 1 x 6 reps @ 70%
*Set 2 x 4 reps @ 75%
*Set 3 x 2 rep @ 80%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 reps @ 85%
*Set 6 x 2 rep @ 85-90%

B. EMOM x 15 minutes
Min 1: 5 Power Cleans (185/135)
MIn 2: 10 Deadlifts
MIn 3: 15 CTB Pull Ups

C. 3 sets of:
Kneeling Filly Press x 6-8/Arm
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 60 seconds

Level 3:

A. Every 2 minutes x 6 sets
Pause Snatch (ATK) + Snatch
*Work of MAX from Feb 26th
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 3 minutes x 4 sets
Pause Back Squat x 3 reps
*Sets 1-2 x Build to a 3RM for the Day
*Sets 3-4 @ 90% of todays 3RM

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Single Arm Side Ring Plank Hold x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

2 rounds of:
200m run
400m run
800m run
400m run
200m run
*Rest 1 minute b/t runs
*Rest 3 minutes b/t sets

Level 3:

5 rounds for time
400m row
15 DB Thrusters (50/35)

 

SWOD Saturday March 10th

– Midday 3.0 from 9:30am-11:30am

STRENTH

Level 1: Do the Class.

Level 2:

A. EMOM x 10 minutes
Front Squat x 2 reps
*Sets 1-10 @ 60%

B. 3 sets of:
15/10 Assasult Bike Cals
20 Wall Balls (20/14)
Rest 60 seconds

C. 2 sets of:
400m run
20 Wall Balls (20/14)
Rest 60 seconds

D. 3 sets of:
Snatch Grip RDL x 10 reps
Rest 30 seconds
Med Ball Hamstring Curls x 20 reps
Rest 60 seconds

Level 3:

A. EMOM x 10 minutes
Back Squat x 2 reps
*Sets 1-10 @ 60% of 1RM

B1. EMOM x 5 minutes
Hang Power Clean x 2 reps
*Sets 1-5 @ 65% of 1RM Snatch
B2. EMOM x 5 minutes
Hang Power Clean x 2 reps
*Sets 1-5 @ 70% of 1RM Snatch

C. AMRAP in 7 minutes
3.6.9.12.18.21..etc
HSPU (Open Standard)
6.6.6.9.9.9.12.12.12..etc
DB Deadlifts (50/35)
*Add 3 reps to the HSPU each round, and 3 reps to the Deadlift every 3 rounds.

D. 4 sets of:
Banded March x 60 seconds (100/70)
Rest 60 seconds

2-A-DAY

Rest Day

SWOD Wednesday/Thursday March 7th/8th

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Power Clean + Hang Power Clean
*Sets 1-2 x 3+2 @ 6RPM
*Sets 3-4 x 2+2 @ 7RPM
*Sets 5-6 x 1+1 @ 8RPM

B. 7 rounds for time:
1 Power Snatch (95/65)
3 OH Squats

Level 2:

A. Every 2 minutes x 4 sets
3-Pos Clean + Split Jerk
*Sets 1-2 @ 60-65% of 1RM C&J
*Sets 3-4 @ 70-75%

B. Every 90 seconds x 8 sets
Hang Clean + 2 Front Squats + Jerk
*Sets 1-8 @ 65-75% of 1RM Split Jerk

C. 3 sets of:
Single Arm Push Press x 6-8/Arm
Rest 30 seconds
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean + Front Squat + Jerk
*Work off MAX from Feb 22nd
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. EMOM x 10 minutes
Front Squat x 2 reps
*Sets 1-10 @ 60% of 1RM

C. 3 sets of:
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

Every 4 minutes x 4 sets
50 Dbl-Unders
4 Bar Muscle Ups
12 DB Power Cleans (50/35)

Level 3:

Every 4 minutes x 6 sets
20/15 Cal Row
20 Wall Balls (20/14)
15/10 Cal Bike

 

SWOD Tuesday March 6th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Hang Snatch + Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%

B. EMOM x 8 minutes
Power Snatch x 3 reps
*Sets 1-8 @ 65-75% of 1RM P.Snatch

C. 3 sets of:
L-Sit DB Press x 10-12 reps
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 4 sets
Push Press x 5 reps
*Work of MAX from Feb 20th
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. EMOM x 10 minutes
Push Jerk x 2 reps
*65% of 1RM Split Jerk

D. 3 sets of:
KB Windmills + Press x 5 rep/Side
Rest 30 seconds
Ring Support Hold x 15-30 seconds
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

10 rounds for time:
1 Squat Clean Thruster (135/95)
3 Push Jerks

Level 3:

Every 4 minutes x 5 sets
50 Dbl-Unders
6 Bar Muscle Ups
12 DB Power Cleans (50/35)

 

SWOD Monday March 5th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 4 rounds of:
In 2 minutes
15 Wall Balls (20/14)
15 KB Swings (1.5/1pd)
MAX Dbl-Unders
Rest 2 minutes

Level 2:

A. Every 2 minutes x 6 sets
Push Press x 3 reps
*Sets 1-4 x Build to a 3RM for the Day
*Sets 5-6 @ 90% of todays 3RM

B. Every 2 minutes x 6 sets
Back Squat Wave
*Set 1 x 5 reps @ 70%
*Set 2 x 3 reps @ 75%
*Set 3 x 1 rep @ 80%
*Set 4 x 5 reps @ 80%
*Set 5 x 3 reps @ 85%
*Set 6 x 1 rep @ 90%

C. 3 sets of:
Strict Pull Ups x 10 reps
Rest 30 seconds
Ring Push Ups x 10 reps @ 3211
Rest 30 seconds
Hanging L-Raises x 10 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Work of MAX from Feb 19th
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 3 minutes x 4 sets
Pause Back Squat x 5 reps
*Sets 1-4 x 95%
*Work of MAX from Feb 19th

C. 3 sets of:
Incline DB Rows x 12 reps
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Side Star Plank Holds x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds of:
400m run
20 CTB Pull Ups
15 DB Deadlifts (50/35)

Level 3:

4 rounds for time of:
25 GHD Sit Ups
20 CTB Pull Ups
15 HSPU (Open Standard)

 

SWOD Saturday March 3rd

– Midday 3.0 from 9:30am-11:30am
– “18,2/18.2A” from 11:30am-1:00pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Deadlift x 3 rep
*Build to 75% of 1RM

B. 4 sets of:
400m run
Rest 90 seconds

C. 3 sets of:
Single Arm Push Press x 6-8/Arm
Rest 30 seconds
Banded Good Mornings x 15-25 reps
Rest 30 seconds
Hanging Alt Single Arm Hip Taps x 10 reps
Rest 90 seconds

Level 3:

A. EMOM x 10 minutes
Bench Press x 2 reps
*Sets 1-10 @ 60% of 1RM

B1. EMOM x 5 minutes
Hang Power Snatch x 2 reps
*Sets 1-5 @ 60% of 1RM Snatch
B2. EMOM x 5 minutes
Hang Power Snatch x 2 reps
*Sets 1-5 @ 65% of 1RM Snatch

C. 4 sets of:
400m run
Rest 90 seconds

2-A-DAY

Rest Day

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