SWOD Thursday November 22nd

– No Midday 3,0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Flase Grip Static Hang x 5-10 seconds (Bar Hang)
Min 2: Beat Swing x 15-20 seconds

B. EMOM x 6 minutes
Min 1: Box HS Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: Box HS Walk x 10 Steps R. 10 Steps L

C. EMOM x 12 minutes
Clean & Jerk x 1 rep
*Sets 1-6 @ 80%
*Sets 7-12 @ 85%

D. Starting at 0:00
3 rounds for time:
20/15 Cal Row
50ft DB Walking Lunge (50/35-Hand)

Starting at 10:00
6 rounds for time:
5 Unbroken CTB Pull Ups
12/8 Cal Row

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Tall Clean (Light)
Min 2: 4 Bounding Broad Jumps

B. Every 3 minutes x 4 sets
Big Clean Complex
*High Hang Clean + Hang Clean + Clean + Push Press +
High Hang Clean + Hang Clean + Clean + Push Jerk +
High Hang Clean + Hang Clean + Clean + Split Jerk
*Sets 1-4 x Max for the Day

C. Every 2 minutes x 4 sets
Dead Stop Front Squat x 1 rep
*Sets 1-4 @ 85-90% of 1RM Front Squat

D. 3 sets of:
10 BBJO (24/20″)
15 Wall Balls (30/20)
20 Alt DB Snatch
15 Wall Balls
10 BBJO
Rest 3 minutes
*Rnd 1 @ 50/35
*Rnd 2 @ 60/40
*Rnd 3 @ 70/50

 

SWOD Tuesday November 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk
*Sets 1-4 @ Build to a 1RM for the Day
*Sets 5-6 x 3 reps @ 70-75% of 1RM

B. Every 3 minutes x 5 sets
Deadlift
*Sets 1-2 x 10 reps @ 50-60% of 1RM
*Set 3 x 8 reps @ 75%
*Sets 4-5 x 6 reps @ 80%

C. 10 rounds for total reps:
45 seconds x MAX Wall Balls (30/20)
Rest 15 seconds
30 seconds x MAX Alt DB Snatch (50/35)
Rest 30 seconds
15 seconds x MAX Push Ups
Rest 45 seconds

D. EMOM x 6 minutes
Min 1: Wtd Chinese Planks
Min 2: Rest

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pause Push Press + 3 Pause Push Jerks (Light)
Min 2: 3 Tall Jerks

B. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 90-95% of Max

C. Every 90 seconds x 5 sets
Power Clean x 3 TnG reps
*Sets 1-5 @ 70% of 1RM P.Clean

D. Starting at 0:00
For time:
21.15.9
Cal Row
(R) KB Snatch (1.5/1pd)
(L) KB Snatch

Starting at 10:00
9.15.21
Pull Up
Cal Bike
Strict Ring Dip

 

SWOD Monday November 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Front Squat x 1 rep @ 85-90%
Into…
Strict HSPU x 4-6 reps
*Choose one of the following that will challenge you.
*Deficit,Ab Mat, Box, DB Press

B. Every 2 minutes x 6 sets
Snatch x 1 rep
*Sets 1-3 @ 80-85% of 1RM
*Sets 4-6 @ 85-90%

C. 4 sets of:
Wtd Hip Extensions x 10-12 reps
Rest 30 seconds
Seated Filly Press x 8-10 reps/Arm
Rest 30 seconds
Side Plank Reach Throughs x 10-12 reps/Side
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Muscle Snatch + 3 Tall Snatch (Light)
Min 2: Jump Squat x 3 reps

B. Every 2 minutes x 6 sets
3-Pos Snatch
(Floor+Hang+High Hang)
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 90-95% of Max

C. Every 3 minutes x 5 sets
Back Squat Wave
*Sets 1.3.5 x 5 reps @ 70-75% of 1RM
*Sets 2.4.6 x 1 rep @ 80-85%

D. 3 sets of:
Clean Pull Off Riser x 5 reps @ 105-110%
Rest 30 seconds
Strict Muscle Up x 1-3 reps
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

 

SWOD Saturday November 17th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Bench Press
*Sets 1-2 x 6-8 reps @ Moderate
*Sets 3-4 x 10 reps @ 10RM for the Day

B. For time:
1200m run
Into…
4 rounds of:
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Into…
1200m run

C. Complete
50 Ab Roll Outs

Level 3:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ 70-75% of Moderate set

B. For time:
1200m run
Into…
4 rounds of: (Wearing a 20/14lb vest)
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Into…
1200m run

D. Complete
100 Banded Good Mornings
50 Wtd Sit Ups

 

SWOD Friday November 16th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. Every 90 seconds x 6 sets
Hang Clean + Front Squat
*Sets 1-2 @ 75% of 1RM C&J
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

C. 4 rounds for time:
50ft DB Walking Lunge (50/35)
40 Sit Ups
20 Pull Ups

D. 3 sets of:
3D Banded Pull Aparts x 25 reps
Rest 30 seconds
Banded Hollow Lat Pull Downs x 25 reps
Rest 60 seconds

Level 3:

A. EMOM x 10 minutes
Power Snatch
*Sets 1-10 @ 80% of 1RM Power Snatch

B. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 2 reps @ 90%
*Sets 3-4 x 1 rep @ 95%

C. 3 rounds for time:
500m row
21 Thrusters (75/55)
12 Burpees Over the Bar

D. 3 sets of:
Wtd Cossack Squat x 6-8 reps/Side
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 60 seconds

 

SWOD Thursday November 15th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Ring Chest Pull Ups x 1-4 reps (Banded if needed)
Min 2: Box HSW + HSPU x (1+1) x 3-5 reps

B. EMOM x 6 minutes
Min 1: 10s Ring Support + 5s Dip Support
Min 2: Wall Facing HS Hold x 30 seconds

C. EMOM x 12 minutes
Hang Snatch x 1 rep
*Sets 1-6 @ 80%
*Sets 7-12 @ 85%

D. For time:
21.15.9
KB Front Squats (1.5/1pd)
Ring Dips

Level 3:

A1. EMOM x 5 minutes
Clean & Jerk x 2+1 @ 75%

– Rest 60 seconds –

A2. EMOM x 5 minutes
Clean & Jerk x 2+1 @ 80%

– Rest 60 seconds –

A3. EMOM x 4 minutes
Clean & Jerk x 1+1 @ 85%

B. Every 2 minutes x 4 sets
Dead Stop Front Squat x 2 reps
*Sets 1-4 @ 80% of 1RM Front Squat

C. For time:
21.15.9
Assault Bike Cals
7.5.3
Sandbag Cleans (150/100)

D. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Rest 30 seconds
Single Arm DB Row x 6-8 reps/Arm
Rest 60 seconds

 

SWOD Tuesday November 13th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 8 sets
Split Jerk x 1 rep
*Sets 1-3 @ 70-75% of 1RM
*Sets 4-6 @ 80%
*Sets 7-8 @ 85%

B. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 8 reps @ 70% of 1RM
*Sets 2-3 x 6 reps @ 80%
*Sets 4-5 x 4 reps @ 85%

C. AMARP in 10 minutes
10 TTB
8 CTB Pull Ups
12 KB Swings (2/1.5pd)

D. EMOM x 6 minutes
Min 1: 30s Hollow Rock
Min 2: 30s Hollow Hang

Level 3:

A. Every 90 seconds x 4 sets
Push Jerk x 2 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 80%

B. Every 90 seconds x 4 sets
Split Jerk x 2 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 80%

C. For time:
2.5km Bike
50 Wall Balls (30/20)
30 Bar Muscle Ups

D. 3 sets of:
Banded KB Overhead Hold x 45-60 seconds
Rest 30 seconds
Skater Squats x 8-10 reps/Leg (Wtd)
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds

 

SWOD Monday November 12th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
40m run
21 KB SDHP (1.5/1pd)
12 Burpees

Level 2:

A. Every 2 minutes x 5 sets
Front Squat x 2 reps @ 80-85%
Into…
Strict HSPU x 6-8 reps
*Choose one of the following that will challenge you.
*Ab Mat, Box, DB Press

B. EMOM x 12 minutes
Hang Clean x 1 rep
*Sets 1-6 @ 80%
*Sets 7-12 @ 85%

C. 3 sets of:
Strict Pull Ups x 6-8 reps (Light Band, Bwt or Wtd)
Rest 30 seconds
Wtd Plank Holds x 60 seconds
Rest 60 seconds

Level 3:

A1. EMOM x 5 minutes
Snatch x 2 reps @ 75%

– Rest 60 seconds –

A2. EMOM x 5 minutes
Snatch x 2 reps @ 80%

– Rest 60 seconds –

A3. EMOM x 5 minutes
Snatch x 1 rep @ 85%

B. Every 2 minutes x 4 sets
Back Squat x 3 reps
*Sets 1-4 @ 75%

C. 3 sets of:
Clean Pull x 3 reps @ 105-110%
Rest 30 seconds
DB Split Squat x 10 reps/Leg
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

 

SWOD Saturday November 10th

– Midday 3.0 from 9:30am-11:30an

** On Sunday November 11, we will be running a Hero WOD as our programming with the purpose of honouring all the men and women of the armed forces who have died in the line of duty. The work out will be “NUTTS”. Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 5 Burpees + 30 Dbl-Unders
Min 2: 5 TTB + 10 KB Swings

B. EMOM x 12 minutes
Min 1: 15 DB Thrusters (1.5/1pd)
Min 2: 10-12 GHD Sit Ups
Min 3: 200m Run

C. 3 sets of:
Bent-Over DB Rows x 20 Alt reps
Rest 30 seconds
DB Single Leg RDL x 10 reps/Leg
Rest 60 seconds

D. Complete
100 Med Ball Russian Twists (20/14)

Level 3:

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 4 reps @ Moderate
*Sets 3-4 x 2 reps @ Heavy
*Sets 5-6 x 6 reps @ 70-75% of Moderate set

B. Starting at 0:00
For time:
60 Deadlift (135/95)
45 OH Squats
30 STOH

Starting at 10:00
AMARP in 7 minutes
5 TTB
4 CTB Pull Ups
6 DB Hang Squat Clean Thrusters (50/35)

D. 3 sets of:
Single Leg Banded Hip Thrust x 25 reps/Leg
Rest 30 seconds
KB Front Rack Hold x 60 seconds
Rest 90 seconds

 

SWOD Friday November 9th

– Midday 3.0 from 10:30am-12:30pm

** On Sunday November 11, we will be running a Hero WOD as our programming with the purpose of honouring all the men and women of the armed forces who have died in the line of duty. The work out will be “NUTTS”. Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-4 x 1+1 @ Max for the Day
*Sets 5-6 x 2+2 @ 85% of Max

B. Every 2 minutes x 5 sets
Bench Press
*Set 1 x 10 reps @ 55% of 1RM
*Sets 2-3 x 8 reps @ 65%
*Sets 4-5 x 4 reps @ 70%

C. 4 sets of:
In 3 minutes
60 Dbl-Unders
16 Hang DB Clean & Jerk (50/35) *8/Arm
MAX Wall Balls (20/14)
Rest 1 minute

D. 3 sets of:
DB Bent-Over Fly’s x 15-20 reps
Rest 30 seconds
KB Oblique Bends x 15-20 reps/Side
Rest 90 seconds

Level 3:

A. EMOM x 8 minutes
Hang Power + Power Snatch
*Sets 1-8 @ 75% of 1RM Power Snatch

B. Every 2 minutes x 4 sets
Back Squat x 4 reps
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%

C. In 10 minutes
2000m/1750m Row
In reamining time…
Max Devil’s Press (50/35)

D. 3 sets
Reverse Incline DB Lunge x 10-12 reps/Leg
Rest 60 seconds
Med Ball Russian Twists x 30-40 reps
Rest 90 seconds