SWOD Saturday July 14th

– Midday 3.0 from 9:30am-11:30am

STRENGTH
*Next week will be a De-load block.

Level 1:

Do the Class.

Level 2:

For time:
1 Mile run
50 Push Ups
50 Sit Ups
1 Mile run
50 Push Ups
50 Sit Ups
1 Mile run

B. Complete
100 Banded Good Mornings
75 Banded Lat Pull Downs
50 Banded Tricep Push Downs
Rest 1 minute b/t exercises
*Break as needed

Level 3:

A. 6 rounds for time of:
30 squats
19 Power Cleans (135/95)
7 Strict Pull ups
400m run

B. Complete
100 Banded Pull Aparts
100 Banded Tricep Push Downs
100 Banded Lat Pull Downs
Rest 1 minute b/t exercises
*Break as needed

 

SWOD Friday July 13th

– Midday 3.0 from 10:30m-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Hang Power Snatch + Snatch Balance
*Sets 1-2 x 3+2 @ 60-65%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%

B. EMOM x 8 minutes
Min 1: Hang Clean Pulls x 5 reps @ 85%
Min 2: Sandbag Hold x 30 seconds

C. For time: (8 min Cap)
3.6.9.12.9.6.3
Hang Squat Clean (135/95)
Bar Facing Burpees

D. 3 sets of:
Goblet Lateral Lunge x 12 Alt reps
Rest 30 seconds
Ring to Chest Pull Ups x 5-7 reps
Rest 30 seconds
L-Sit Over & Backs x 60 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean Off Blocks (Knee) x 2 reps
*Set 1 @ 70%
*Sets 2-3 @ 75-80%
*Sets 4-6 @ 85%

B. EMOM x 10 minutes
Hang Power Snatch + Power Snatch
*Sets 1-5 @ 75%
*Sets 6-10 @ 80%

C. For time:(18 min Cap)
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225/155)
18 Box Jump Overs (24/20″)
Into…
2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315/205)
12 Box Jump Overs (24/20″)
Into…
2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365/235)
8 Box Jump Overs (24/20″)

D. 3 sets of:
Alt Archer Ring Row x 12 Alt reps
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 60 seconds

 

SWOD Thursday July 12th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. 5 sets of:
KB Front Rack Walking Lunges x 50ft
Rest 30 seconds into…
Alt Archer Ring Row x 12 Alt reps
Rest 90 seconds

B. 4 sets of:
Incline DB Rows x 10-12 reps
Into…
DB Front + Lateral Raises x 15 reps
Rest 90 seconds

C. AMRAP in 7 minutes
200m row
50 Dbl-Unders

– Rest 2 minutes —

AMRAP in 7 minutes
50 Dbl-Unders
10 OH Squats (135/95)

D. 3 sets of:
Sumo Deadlifts x 15 reps @ 60% of 1RM DL
Rest 30 seconds
KB Overhead Hold x 30 seconds
Rest 30 seconds
Hanging Leg Raises x 15 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Front Squat + Back Squat
*Sets 1-2 x 3+6 @ 75% of 1RM Front Squat
*Sets 4-5 x 2+4 @ 80%
*Sets 5-6 x 1+2 @ 85-90%

B. EMOM x 10 minutes
Hang Power Clean + Power Clean + Push Jerk
*Sets 1-5 @ 75%
*Sets 6-10 @ 80%

C. 4 sets of:
40/30 Cal Row
30 Wall Balls (20/14)
20 Alt DB Clean & Jerk (50/35)
10 BBJO (24/20″)
Rest 3 minutes

D. 3 sets of:
KB Wall Sit x 30-45 seconds
Rest 30 seconds
ISO DB Floor Press x 10 reps/Arm
Rest 30 seconds
KB Plank Hold x 45-60 seconds
Rest 90 seconds

 

SWOD Tuesday July 10th

– No Midday 3.0

STRENGTH

Level 1:

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

B. AMRAP in 7 minutes
200m run
50 Dbl-Unders

Level 2:

A. Every 2 minutes x 6 sets
Hng Power Clean + Push Jerk
*Sets 1-2 x 3+2 @ 60-65%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%

B. EMOM x 8 minutes
Min 1: Hang Snatch Pulls x 5 reps @ 80%
Min 2: Banded KB Swings x 10 reps

C. For time:
30 Alt DB Snatches (60/45)
10 Burpee CTB Pull Ups
30 DB Clean & Jerk (60/45)
10 Burpee CTB Pull Ups
30 DB Thrusters (60/45)
10 Burpee CTB Pull Ups

D. 3 sets of:
TEMPO P-Bar Dips x 6-8 reps @ 33X0
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
DB Bear Crawl x 25-50ft
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Jump Squats @ 20% of 1RM
Min 2: Free Standing HS Hold x Max Hold

B. Every 2 minutes x 6 sets
Snatch Off Blocks (Knee) x 2 reps
*Set 1 @ 70%
*Sets 2-3 @ 75-80%
*Sets 4-6 @ 85%

C. For time:
100ft HS Walk (25ft x 4)
9 Sandbag Cleans (150/100)
75ft HS Walk (25ft x 3)
12Sandbag Cleans
50ft HS Walk (25ft x 2)
15 Sandbag Cleans
25ft HS Walk

D. 3 sets of:
Banded KB Overhead Hold x 45-60 seconds
Rest 30 seconds
Skater Squats x 8-10 reps/Leg (Wtd if Possible)
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

SWOD Monday July 9th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

*Next week will be a De-Load week.

Level 1:

Do the Class.

Level 2:

A. EMOM x 10 minutes
Bench Press x 3 reps @ 50% of Heavy Single
*Focus on Speed with the Bench Press.

B. 4 sets of:
KB Rack Tall Kneeling to Standing x 10 Alt reps
Into…
Barbell Bent-Over Rows x 15 reps
Rest 90 seconds

C. For time:
1 Mile Run
* Time trial, aim for a new PR.
*Perform this at the track if possible.

D. 3 sets of:
Single Arm DB Floor Press x 10 reps/Arm
Rest 30 seconds
Ring Rows x 10 reps (Feet on a Box)
Rest 30 seconds
Sandbag Hold x 45-60 seconds (150/100)
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Front Squat + Back Squat
*Sets 1-2 x 3+6 @ 70% of 1RM Front Squat
*Sets 4-5 x 2+4 @ 75%
*Sets 5-6 x 1+2 @ 80-85%

B. 3 sets
Push Press x 5 reps @ 75% (Not TnG)
Rest 30 seconds into…
Strict Pull Up x Max reps
Rest 90 seconds

C. 2 sets of:
5 minute Bike @ 65-70RPM
Rest 4 minutes
*Guys should aim for 100 Cals each set
*Girls should aim for 75 Cals each set.

D. 3 sets of:
Kneeling Filly Press x 10 reps/Arm
Rest 30 seconds
DB Death March x 50ft
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds

 

SWOD Saturday July 7th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. 6 rounds for time of:
30 squats
19 Power Cleans (135/95)
7 Strict Pull ups
400m run

B. Complete
100 Banded Pull Aparts
100 Banded Tricep Push Downs
100 Banded Lat Pull Downs
Rest 1 minute b/t exercises
*Break as needed

Level 3:

A. Every 90 seconds x 5 sets
Hang Power Snatch + Power Snatch + Snatch Balance
*Set 1 @ 70%
*Sets 2-5 @ 75%

B. Every 90 seconds x 5 sets
Hang Power Clean + Power Clean + Push Jerk
*Set 1 @ 70%
*Sets 2-5 @ 75%

C. 3 sets of:
100m Sandbag Carry (150/100)
10 Sandbag Squats
100m Sandbag Carry
10 Sandbag Squats
100m Sled Push
Rest as needed

 

SWOD Friday July 6th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Power Snatch + Snatch Balance + OH Squat
*Sets 1-2 x 3+2+1 @ 60-65%
*Sets 3-4 x 2+2+2 @ 70%
*Sets 5-6 x 1+2+3 @ 75%

B. 4 sets of:
DB Cross Body Reverse Lunge x 8 reps/Arm
Rest 30 seconds into…
DB Bench Press x 12 reps
Rest 90 seconds

C. 5 rounds for time
250/200m row
50 Dbl-Unders
10 Burpees

D. 3 sets of:
Kneeling Filly Press x 10 reps/Arm
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Front Squat
*Sets 1-3 x 3 reps @ 85% of Pause Single
*Sets 4-5 x 10 reps @ 70% of Pause Single

B. Every 2 minutes x 6 sets
Clean Off Blocks (Knee) x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-6 @ 80%

C. 5 sets of:
20/15 Bike Cals
10 Strict HSPU
10 BBJO (24/20″)
30/20 Cal Row
Rest 3 minutes

D. 3 sets of:
KB Rack Bulgarian Split Squat x 10 reps/Side
Rest 30 seconds
Wtd Hip Extensions x 20 reps w/20s Hold at reps 10 & 20
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

 

SWOD Thursday July 5th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 4 rounds for time:
30 Sit Ups
2 Rope Climbs

Level 2:

A. Every 2 minutes x 6 sets
Squat Clean + Split Jerk
*Sets 1-2 x 3+2 @ 60-65%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%

B. EMOM x 10 minutes
Min 1: 2-Pos Snatch Pulls x (Hang+Floor) x 2 @ 85%
Min 2: KB Wall Sit x 30 seconds

C. For time
21.18.15.12.9.6.3
Ring Dips
OH Squats (115/85)

D. 3 sets of:
KB Windmill x 6-8 reps/Side
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Plank Plate Slides x 20 Alt reps
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: Depth Jumps x 3 reps
Min 2: Free Standing HS Hold x Max Hold

B. Every 2 minutes x 6 sets
Snatch Off Blocks (Knee) x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-6 @ 80%

C. “Van Damme”
For time:
30 Snatches (135/95)
10 Muscle Ups
30 Clean & Jerk
10 Muscle Ups
30 Thrusters
10 Muscle Ups

D. 3 sets of:
Bentover Single Arm DB Rows x 10 reps/Arm
Rest 30 seconds
Russian DB Step Ups x 8 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

 

SWOD Tuesday July 3rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. For time
18.15.12.9.6.3
Ring Dips
OH Squats (95/65)

Level 2:

A. 4 sets of:
Bench Press x 1 rep Build to a Heavy Single
Rest 30 seconds into…
Stict Pull Ups x 2-4 reps @ 5s Down
Rest 90 seconds

B. 4 sets of:
Russian DB Step Ups x 8 reps/Leg
Into…
WTD Hip Extension x 20 reps
Rest 90 seconds

C. Every 3 minutes x 6 sets
400m run

– Rest 2 minutes after 6th set –

Every 2 minutes x 12 sets
200m run

*Aim for 1:30-1:45/400m
*Aim for :45-:50/200m
*Perform these at the track if possible

D. 3 sets of:
DB Roll Back Extensions x 15 reps
Rest 30 seconds
Prone DB Rows x 8-10 reps
Rest 30 seconds
Side Plank Holds x 45-60 seconds/Side
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-4 x 1 rep @ Pause Single
*Set 5 x 5 reps @ 80% of Pause Single
*Set 6 x 10 reps @ 60% of Pause Single

B. 3 sets
Push Press x 5 reps @ 70% (Not TnG)
Rest 30 seconds into…
Strict Pull Up x 10 reps
Rest 90 seconds

C. 3 sets of:
2000m row @ 1:50-1:55/500m – 2:05-2:15/500m
Rest 2 minutes
3 minute Bike @ 65-68RPM/53-56RPM
Rest 3 minutes

D. 3 sets of:
L-Seated Single Arm DB Press x 6-8 reps/Arm
Rest 30 seconds
KB Front Rack Lateral Lunge x 10 reps/Leg
Rest 30 seconds
Reverse Banded Plank Hold x 60 seconds
Rest 90 seconds

 

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