SWOD Saturday December 23rd

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

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

In 12 minutes
1 Minute: AMRAP DB Squat Cleans (45/30)
1 Minute: AMRAP DB Push Jerks
2 Minutes: AMRAP DB Squat Cleans
2 Minutes: AMRAP DB Push Jerks
3 Minutes: AMRAP DB Squat Cleans
3 Minutes: AMRAP DB Push Jerks

Level 3: Do the Class.

In 12 minutes
1 Minute: AMRAP DB Squat Cleans (55/35)
1 Minute: AMRAP DB Push Jerks
2 Minutes: AMRAP DB Squat Cleans
2 Minutes: AMRAP DB Push Jerks
3 Minutes: AMRAP DB Squat Cleans
3 Minutes: AMRAP DB Push Jerks

2-A-DAY

Rest Day

SWOD Monday December 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

4 rounds for time
400m run
10 DB OH Squats (50/30)
*Rounds 1&3 Right Arm
*Rounds 2&4 Left Arm

Level 3: Do the Class.

4 rounds for time
400m run
10 DB OH Squats (65/45)
*Rounds 1&3 Right Arm
*Rounds 2&4 Left Arm

2-A-DAY

– Mobility or Light Skill Work.

SWOD Friday December 15th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Shoulder Press
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B. AMRAP in 10 minutes
20 Wall Balls (20/14)
10 Strict Pull Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Clean + Push Jerk
*Sets 1-2 x 2+2 @ 70%
*Sets 3-4 x 2+1 @ 75%
*Sets 5-6 x 1+1 @ 80%

B1. EMOM x 5 minutes
Push Press x 5 @ 65-70%
–Rest 90 seconds —
B2. EMOM x 5 minutes
Push Jerk x 3 @ 70-75%

C. 3 sets of:
Seated Arnold Press x 6-8 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 4 reps @ 75%
*Set 2 x 3 reps @ 80%
*Sets 3-4 x 2 reps @ 85-90%
*Set 5 x MAX reps @ 75%

B1. EMOM x 5 minutes
Power Clean x 5 @ 65-70%
–Rest 90 seconds–
B2. EMOM x 5 minutes
Power Clean x 3 @ 70-75%

C. 3 sets of:
Supinated Bent-Over Rows x 10-12 reps (Mod)
Rest 30 seconds
Single Leg Banded Hip Thrusts x 25 reps/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time of:
500m Row
10 OH Squats (135/95)

Level 3:

For time:
12 Muscle Ups
800m run
9 Muscle Ups
400m run
6 Muscle Ups
200m run

 

SWOD Thursday December 14th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 90 seconds x 10 sets
Snatch x 1 rep
*Sets 1-5 @ 75-80%
*Sets 6-10 @ 85-90%

B. Every 90 seconds x 4 sets
Clean Deadlift (ATK) + 2 Clean Pulls
*Sets 1-2 @ 90%
*Set 3 @ 95%

C. 3 sets of:
DB Single Leg Split Squat x 8-10 reps/Leg (Mod-Tough)
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
KB Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 10 sets
Clean & Jerk
*Sets 1-2 x 3 reps @ 60%
*Sets 3-4 x 2 reps @ 70%
*Sets 5-6 x 1 rep @ 80%
*Sets 7-8 x 1 rep @ 90%
*Sets 9-10 x 1 rep @ 95%

B1. EMOM x 5 minutes
Power Snatch x 5 @ 65-70%
— Rest 90 seconds —
B2. EMOM x 5 minutes
Power Snatch x 3 @ 70-75%

C. 3 sets of:
Shoulder Press x 8-10 reps
Rest 30 seconds
GHD DB Rows x 10 reps
Rest 30 seconds
Banded Side Plank x 45-60s/Side
Rest 90 seconds

2-A-DAY

Level 2:

For time:
12 Burpee CTB Pull Ups
200m run
9 Burpee CTB Pull Ups
400m run
6 Burpee CTB Pull Ups
800m run

Level 3:

4 rounds for time of:
500m Row
10 OH Squats (155/105)

 

SWOD Tuesday December 12th

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds for time
400m run
30 Push Press (65/45)
20 Jumping CTB Pul Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Snatch + Snatch Balance + OH Squat
*Sets 1-2 x 3+2+1 @ 70%
*Sets 3-4 x 2+2+2 @ 75%
*Sets 5-6 x 1+2+1 @ 80%

B. Every 90 seconds x 6 sets
Clean Pulls x 2 reps
*Sets 1-3 @ 85%
*Sets 4-6 @ 95%

C. 3 sets of:
DB Bench Press x 6-8 reps @3131
Rest 30 seconds
Powell Raises x 15 reps/Side
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean + Push Jerk
*Sets 1-2 x 2+2 @ 70%
*Sets 3-4 x 2+1 @ 75%
*Sets 5-6 x 1+1 @ 80%

B. EMOM x 12 minutes
Min 1: Wall Facing HSPU x 5-7 reps (Deficit)
Min 2: Sandbag Cleans x 6 reps (150/100)
Min 3: GHD Sit Ups x 15-20 reps

C. 3 sets of
Incline Wtd Windmills x 10-15 reps (Light)
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 15 minutes
10 HSPU
15 Burpees
30 Alt Pistols

Level 3:

AMRAP in 10 minutes
20 Wall Balls (30lb to 11ft/20lb to 11ft)
10 Strict Pull Ups

 

SWOD Monday December 11th

– Midday 3.0 from 10:30am-12:30pm
**This is the last week of this Strength Block. Next week will be De-Load until after Christmas**

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 15 minutes
5 HSPU or 10 Box HSPU
15 Burpees
20 Alt Pistols

Level 2: Self led Warm-Up.

A. EMOM x 10 minutes
Front Squat x 3 reps
*Sets 1-5 @ 60%
*Sets 6-10 @ 70%

B. Every 2 minutes x 6 sets
Power Clean + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1 @ 70-75%
*Sets 3-4 x 2+2+2 @ 75-80%
*Sets 5-6 x 1+2+1 @ 80-85%

C. 3 sets of:
Deficit Box HSPU x 4-6 reps (Make these HARD)
Rest 30 seconds
Single Arm DB Rows x 6-8 reps/Arm
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 10 sets
Snatch x 1 rep
*Sets 1-5 @ 75-80%
*Sets 6-10 @ 85-90%

B. Every 2 minutes x 5 sets
Front Squat
*Sets 1-2 x 6 @ 80%
*Sets 3-4 x 4 @ 85%
*Set 5 x 10 @ 60%

C. 3 sets of:
Seated Arnold Press x 6-8 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 10 minutes
20 Wall Balls (30/20)
10 Strict Pull Ups

Level 3:

3 sets of:
AMRAP in 3 minutes
3 Assault Bike Cals
3 Reps of…
6 Assault Bike Cals
6 Reps of…
9 Assault Bike Cals
9 Reps of…
Etc..
Rest 3 minutes b/t sets
*Set 1 – Push Jerk 135/95
*Set 2 – CTB Pull Ups
*Set 3 – Ring Dips

 

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