SWOD Thursday January 11th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat x 4 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

B. Every 90 seconds x 6 sets
Shoulder Press + Push Press
*Sets 1-2 x 8+4 @ 55% of 1RM Press
*Sets 3-4 x 6+3 @ 60-65%
*Sets 5-6 x 4+2 @ 70-75%

C. 3 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
DB Front + Lateral Raises x 10-15 reps
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Clean x 3 reps (135/95)
Bounding Broad Jump x 3 reps

B. Every 2 minutes x 5 sets
Clean Pull + Hang Clean (ATK)
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-5 x 1+1 x 2 @ 80-85%

C. Every 2 minutes x 5 sets
Front Squat x 3 reps @ 75%

D. 3 sets of:
Wtd Hip Extensions x 15-20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
60 Squats
30 Knees to Elbows
30 Ring Push Ups

Level 3:

“15.3”
AMRAP in 14 minutes
7 Muscle Ups
50 Wall Balls (20lb to 10ft/14lb to 9ft)
100 Dbl-Unders

 

SWOD Tuesday January 9th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch + Hang Squat Snatch
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Go based on feel, focus on perfect Tech and Speed.

B. 3 rounds for time:
50 Squats
20 Knees to Elbows
15 Push Ups

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 3 sets of:
High Hang Snatch x 2 reps @ 55-65%
A2. Every 2 minutes x 3 sets of:
Hang Snatch x 1 reps @ 70-75%
A3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 80-85%

B. Every 2 minutes x 6 sets of:
Back Squat
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%

C. 3 sets of:
Clean Grip RDL x 4-6 reps (Tough) @ 3131 TEMPO
Rest 30 seconds
Strict Ring Pull Ups x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + OH Squat + Zotts Press
*Sets 1-4 x 3+2+3 @ Light to Moderate
*Perform a 3s Pause in the bottom of each OH Squat

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean + Push Jerk
*Sets 1-3 x 1+1+1 x 2 @ 75%
*Sets 4-6 x 1+1+1 x 2 @ 80%

D. 3 sets of:
Snatch Grip Push Press x 5-7 reps (Moderate)
Rest 30 seconds
DB Front Rack Reverse Lunge x 10-12 Alt reps
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time:
7 DB Squat Cleans (50/35)
7 DB Shoulder to Overhead
7 Burpee
Rest 2 minutes b/t rounds

Level 3:

AMRAP in 12 minutes
1 Squat Snatch (155/105
3 Clean & Jerk
30 Dbl-Unders

 

SWOD Monday January 8th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B. Every 2 minutes x 6 sets
Split Jerk
*Sets 1-2 x 3 reps @ 65-70%
*Sets 3-4 x 2 reps @ 75%
*Sets 5-6 x 1 rep @ 80-85%

C. 3 sets of:
Good Mornings x 8 reps
Rest 30 seconds
DB Step Ups x 12 reps/Leg (24/20″)
Rest 30 seconds
Hip Extensions x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (115/85)
Stiff Leg Landing Box Jump x 3 reps
*Pause in the Dip Pos for 3s before each Snatch

B. Every 2 minutes x 5 sets
Snatch Pull + Hang Snatch (ATK)
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-5 x 1+1 x 2 @ 80-85%

C. Every 2 minutes x 7 sets
Back Squat x 3 reps @ 80%

D. 3 sets of:
Bridge KB Press x 10 Alt reps
Rest 30 seconds
Dbl-KB Sumo Deadlift x 20 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
50/40 Cal Row
15 BBJO (24/20″)
20 Alt DB Snatch (50/35)

Level 3:

3 rounds for time:
60 Squats
30 GHD Sit Ups
15 Strict HSPU

 

SWOD Saturday January 6th

– Midday 3.0 from 9:30am-11:30am
– No TCP

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Set 1 x 2+1 x 2 @ 65%
*Sets 2-6 x 2+1 x 2 @ 70%

B. Every 2 minutes x 4 sets
Clean Pull + Clean
*Set 1 x 1+1 x 2 @ 70%
*Sets 2-4 x 1+1 x 2 @ 75%

C. 3 sets of:
Good Mornings x 8 reps (Moderate)
Rest 30 seconds
Single Arm DB Rows x 12 reps/Arm
Rest 30 seconds
Medball V-Ups x 20 reps
Rest 90 seconds

2-A-DAY

Rest Day

SWOD Friday January 5th

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Go based on feel, focus on perferct Tech and Speed.

B. 4 rounds for time:
400m run
50 Squats

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Back Squat x 8 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%

B. EMOM x 12 minutes
Min 1: Russian Dips x 3-5 reps
Min 2: Wall Facing Shoulder Taps x 10-12 Alt reps
Min 3: CTB Pull Ups x 8-10 reps

C. 3 sets of:
Barbell Bent-Over Rows x 15 reps (Moderate)
Rest 30 seconds
Seated DB Tricep Extensions x 15 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
High Hang Clean x 3 reps (135/95)
Wall Ball x 3 reps (30/20ln to 11ft)

B. Every 2 minutes x 6 sets
Power Snatch + OH Squat
*Set 1 x 1+1 x 2 @ 70%
*Sets 2-6 x 1+1 x 2 @ 75%

C. Every 2 minutes x 5 sets
Front Squat x 3 reps @ 70%

D. 3 sets of:
Single Leg RDL x 10/Leg
Rest 30 seconds
Banded Plank Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 12 minutes
1 Squat Snatch (135/95)
3 Clean & Jerk
30 Dbl-Unders

Level 3:

5 rounds for time:
7 DB Squat Cleans (50/35)
7 DB Shoulder to Overhead
7 Burpee CTB Pull Ups
Rest 2 minutes b/t rounds

 

SWOD Thursday January 4th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. 4 sets of (Light x 2 Moderate x 2)
Tall Clean + Pause Push Press +
Hang Clean (ATK) + Pause Push Jerk +
Hang Power Clean + Pause Split Jerk
Rest 60 to 90 seconds

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean + Split Jerk
*Sets 1-2 x 2+1+2 @ 60% of 1RM C&J
*Sets 3-4 x 1+2+1 @ 65-70%
*Sets 5-6 x 1+1+1 @ 70%

C. 3 sets of:
L-Sit DB Press x 10-12 reps
Rest 30 seconds
Single Arm KB Lateral Lunge x 6-8/Leg
Rest 30 seconds
Plank Alt Hip Taps x 60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Muscle Snatch + Snatch Grip P.Press + OH Squat
*Sets 1-5 x 3+5+2 @ Light to Moderate
*Perform a 3s Pause in the bottom of each OH Squat

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean + Push Jerk
*Sets 1-3 x 1+1+1 x 2 @ 70% of 1RM PC
*Sets 4-6 x 1+1+1 x 2 @ 75%

C. 3 sets of:
Barbell Bent-Over Rows x 15 reps (Moderate)
Rest 30 seconds
Toes to Rope x 3-5 reps
Rest 30 seconds
KB or DB Hollow Rocks x 45-50 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
75 Dbl-Under
21 KB Swings (1.5/1pd)
12 CTB Pull Ups

Level 3:

Every 6 minutes x 4 sets
40/30 Cal Row
15 BBJO (24/20″)
15 Thrusters (75/55)
*Increasing effort each round.

 

SWOD Tuesday January 2nd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Clean + Hang Squat Clean
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Go based on feel, focus on perferct Tech and Speed.

B. 3 rounds for time:
60 Dbl-Unders
15 DB Thrusters (30/35)
12 CTB Pull Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Front Squat x 6 reps
*Sets 1-3 @ 60-65%
*Sets 4-6 @ 70%

B. EMOM x 12 minutes
Min 1: Deficit Box HSPU x 3-5 (Deficit 2-4″)
Min 2: 10s Ring Support + 10s Dip Support
Min 3: Toes to Rope x 3-5 reps

C. 4 sets of:
Clean Grip RDL x 6-8 reps (Tough) @ 3131 TEMPO
Rest 60 seconds
DB Powell Raise x 8-10 reps/Arm (Light)
Rest 60 seconds
Side Plank Hold x 60 seconds/Side
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
High Hang Snatch x 3 reps (95/65)
*Pause in the Dip Pos for 3s before each Snatch
Bounding Broad Jump x 3 reps

B. Every 2 minutes x 6 sets
Hang Snatch Pull + Snatch
*Set 1 x 1+1 x 2 @ 70%
*Sets 2-6 x 1+1 x 2 @ 75%

C. Every 2 minutes x 5 sets
Back Squat x 6 reps @ 75%

D. 3 sets of:
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
GH Raises x 6-8 reps
Rest 30 seconds
Wtd Plank Hold x 45-50 seconds
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
400m run
50 Squats

Level 3:

4 rounds of:
1 Minute x KB Snatch (1.5/1pd)
1 Minute x GHD Sit Ups
1 minute x Walking Lunges
*Switch Hands Every 10 reps on the KB Snatch

 

SWOD Saturday December 30th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

For time:
21 Back Squats (75% Bwt / 50% Bwt)
15 Strict Pull Ups
15 Back Squats
12 Strict Pull Ups
9 Back Squats
9 Strict Pull Ups

Level 3: Do the Class.

For time:
21 Back Squats (Bwt)
15 Strict CTB Pull Ups
15 Back Squats
12 Strict CTB Pull Ups
9 Back Squats
9 Strict CTB Pull Ups

2-A-DAY

Rest Day

SWOD Friday December 29th

– Midday 3.0 from 10:30am-12:30am

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

AMRAP in 20 minutes
10 Box Jumps (30/24″)
15 DB OH Squats (40/30)
20 TTB
*Switch Hands every round on the Single Arm OH Squats

Level 3: Do the Class.

AMRAP in 20 minutes
10 Box Jumps (36/30″)
15 DB OH Squats (50/35)
20 GHD Sit Ups
*Switch Hands every round on the Single Arm OH Squats

2-A-DAY

– Mobility or Light Skill Work

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