SWOD Friday April 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 10 minutes
Min 1: Deadlift x 5 @ 70-75%
Min 2: DB Bench Press x 10 reps (Tough)

B. 3 sets of:
FWD Sled Walk x 100m (135/90)
BWD Sled Walk x 100m
Russian KB Swings x 20 reps (2/1.5pd)
Single KB Rows x 10 reps/Arm (2/1.5pd)

C. Complete:
50-75 Banded Pull Aparts
50-75 Sumo Deadlifts (45/35)
50-75 PVC Overhead Banded Tricep Extensions

Level 3:

A. Every 3 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 70%
*Set 2 x 4 reps @ 75%
*Set 3 x 3 reps @ 80%
*Set 4 x 3 reps @ 85%

B. Every 2 minutes x 6 sets
Clean + Jerk
*Set 1 x (1+1) x 3 @ 70%
*Sets 2-3 x (1+1) x 2 @ 75%
*Sets 4-6 x 1+1 @ 80-85%

C. 3 sets of:
KB Windwills x 10 reps/Side
Rest 30 seconds
Dbl DB Single Leg RDL’s x 10 reps/Leg
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

1 Set
1000m row @ Warm-Up Pace

– Rest 2 minutes –

3 sets (Complete 250,150 x 3 before 2 minutes of rest)
250m row @ 2KM PR Pace
150m row @ Recovery Pace

Rest 2 minutes –

3 sets (Complete 150,150 x 3 before 2 minutes of rest)
150m row @ 2KM PR Pace – 5 seconds
150m row @ Recovery Pace

– Rest 2 minutes –

3 sets (Complete 100,100 x 3 before 2 minutes of rest)
100m row @ 2KM PR Pace – 10 seconds
100m row @ Recovery Pace

– Rest 2 minutes –

1 sets of:
650m row @ Cool Down Pace

Level 3:

For time:
14 Bar Muscle Ups
14 Assault Bike Cals
28 BBJO (24/20″)
28 Assault Bike Cals
42 GHD Sit Ups
42 Assault Bike Cals

 

SWOD Thursday April 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-2 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
*Based off Single from April 10th

B. For time
40.30.20.10
Wall Balls (20/14)
Run
Sit Ups
*600m/400m/200m/100m

Level 2:

A. Every 2 minutes x 5 sets
Split Jerk x 1 rep 2w/ Pause in Catch
*Sets 1-2 @ 65-70%
*Sets 3-5 @ 75%

B. EMOM x 10 minutes
Min 1: 7 DB Clean & Jerk (50/35)
Min 2: 3-5 Bar Muscle Ups
*3-5 reps Progressions if needed*

C. 3 sets of:
Single Arm Arnold Press x 6 reps/Arm (Tough)
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3:

A. Complete 5 sets of:
2 minute Bike @ Moderate Pace
Deadlift x 6 reps @ 70-75%
Rest 2 minutes

B. EMOM x 15 minutes
Min 1: 20 Dbl-Unders + 25-50ft HS Walk
Min 2: 20 Wall Balls (30/20)
Min 3: 15 CTB Pull Ups

C. 3 sets of:
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

7 rounds for time:
7 Power Snatch (135/95)
200m run

Level 3:

4 sets of:
400m run
10 Hang Power Snatch (115/85)
Rest 1 minute
200m run
15 Strict HSPU
Rest 2 minutes

 

SWOD Tuesday April 17th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Hang Power Clean
*Sets 1-2 x 5 reps @ 7RPE
*Sets 2-4 x 3 reps @ 8RPE
*Sets 5-6 x 1 rep @ 9RPE

B. In 3 minutes x 4 sets
30/20 Cal Row
MAX Pull Ups
Rest 2 minutes

Level 2:

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 65%
*Sets 3-6 x 4 reps @ 70-75%

B. Every 2 minutes x 5 sets
Snatch x 3 reps
*Sets 1-2 @ 65-70%
*Sets 3-5 @ 75%

C. 3 sets of:
Snatch Grip RDL x 5-8 reps (Tough)
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Wtd Sit Up x 15 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Split Jerk x 3 reps
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80-85%
*Sets 5-6 @ Heavy Set for the Day.

B. Every 90s x 6 sets
Power Clean + 3 Push Jerk
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80-85%
*Sets 5-6 @ Heavy Set for the Day.

C. 3 sets of
Deficit HSPU x 3 Strict + 6 Kipping
Rest 30 seconds
Sandbag Carry x 150ft (150/100)
Rest 30 second
Plank Mnt Climbers x 20 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
10.20.30.40.50
Wall Balls (20/14)
50.40.30.20.10
Cal Row

Level 3:

3 rounds for time:
30/20 Bike Cals
8 Muscle Ups
500m row
10 (R) KB Snatch (2/1.5p)
10 (L) KB Snatch (2/1.5p)

 

WOD Tuesday April 17th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Peach Stretch x 1 minute/Side
OH Banded Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Scap Push Ups
10 T-Twists
20 Banded Pull Aparts

Warm-Up: (AMRAP in 4 minutes)
50 Skips
5 Scap Pull Ups
10 Ring Rows
5 Push Ups

Technique:

Review
– Bench Press
– Pull Up

WOD

“Lynne”
5 rounds for max reps of:
Bench Press (Bwt)
Pull Ups
Rest 3 minutes

*Pack
5 rounds for max reps of:
Bench Press (75% Bwt)
Pull Ups
Rest 3 minutes
*Pup
4 rounds for max reps of:
Bench Press (50% BWT)
Banded Pull Ups
Rest 3 minutes

SWOD Monday April 16th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
WTD Strict Dips
*Sets 1-2 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
*Based off Single from April 9th

B. For time:
21.15.9
DB Thrusters (35/25)
TTB

Level 2:

A. Every 2 minutes x 5 sets
Clean + Front Squat
*Set 1 x 3+3 @ 65% of 1RM Clean
*Sets 2-3 x 2+3 @ 70%
*Sets 4-5 x 1+3 @ 75%

B. EMOM x 10 minutes
Min 1: Push Press x 3 reps @ 70%
Min 2: Strict Pull Ups x 4-6 reps
*Not TnG Reps.

C. 3 sets of
Good Mornings x 10 reps (100/70)
Rest 30 seconds
Single Arm TEMPO DB Bench Press x 5-7/Arm (3s Down,3s Up)
Rest 30 seconds
Hollow Rocks x 25 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 10 reps @ 70%
*Set 2 x 8 reps @ 75%
*Set 3 x 6 reps @ 80%
*Set 4 x 4 reps @ 85%
*Set 5 x 10 reps @ 75%

B. Every 2 minutes x 6 sets
Hang Snatch x 3 reps
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80-85%
*Sets 5-6 @ Heavy Set for the Day.

C. 3 sets of
Push Press x 5 reps @ 80-85%
Rest 30 seconds
Single Leg Box Step Ups x 8-10 reps/Leg
Rest 30 seconds
Wtd Back Extensions x 10 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
21.18.15.12.9.6.3
KB Swings (2/1.5pd)
Bike Cals

Level 3:

1 Set
1000m row @ Warm-Up Pace

– Rest 2 minutes –

3 sets (Complete 250,150 x 3 before 2 minutes of rest)
250m row @ 2KM PR Pace
150m row @ Recovery Pace

– Rest 2 minutes –

3 sets (Complete 150,150 x 3 before 2 minutes of rest)
150m row @ 2KM PR Pace (-5 seconds)
150m row @ Recovery Pace

– Rest 2 minutes –

3 sets (Complete 100,100 x 3 before 2 minutes of rest)
100m row @ 2KM PR Pace (-10 seconds)
100m row @ Recovery Pace

– Rest 2 minutes –

1 sets of:
650m row @ Cool Down Pace

 

SWOD Saturday April 14th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class

Level 2:

A. EMOM x 10 minutes
Min 1: Shoulder Press x 8 reps
MIn 2: 7-10 Strict Dips
*Choose a Light-Mod Weight, unbroken sets.

B. 3 sets of:
200m Farmer Carry
100m Front Rack Carry
50m OH Waiter Walk/Side
Rest 1 minute b/t exercises

Complete:
50-75 Banded Pull Aparts
50-75 Banded Face Pulls
50-75 Banded Tricep Push Downs

*Break reps as needed.
*Complete all 50-75 reps before moving on.

Level 3:

A. Every 2 minutes x 5 sets
Clean + Jerk
*Set 1 x (1+1) x 3 @ 70%
*Sets 2-3 x (1+1) x 2 @ 75%
*Sets 4-5 x 1+1 @ 80%

B. Every 3 minutes x 3 sets
Pause Back Squat x 5 reps
*Set 1 @ 65%
*Sets 2-3 @ 70%

C. 2 sets of:
200m FWD Sled Walk (135/90)
15 DB Bench Press (Heavy)
200m BWD Sled Walk
15 Strict CTB Pull Ups

2-A-DAY

Rest Day

SWOD Friday April 13th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class

Level 2:

A. Every 2 minutes x 5 sets
Deadlift
*Set 1 x 6 @ 70%
*Sets 2-3 x 4 @ 75%
*Sets 4-5 x 10 @ 60%

B1. Every 90 seconds x 3 sets
Hang Power Clean & Jerk @ 60-65% (1+1) x 3
B2. Every 60 seconds x 3 sets
Hang Power Clean & Jerk @ 65-70% (1+1) x 2
B3. Every 30 seconds x 3 sets
1 Hang Power Clean & Jerk @ 70-75%

C. 3 sets of:
Single DB Floor Press x 6 reps/Arm (Tough)
Rest 30 seconds
Single Leg RDL x 12 reps (Mod-Tough)
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. Every 3 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 70%
*Set 2 x 4 reps @ 75%
*Set 3 x 3 reps @ 80%
*Set 4 x 3 reps @ 85%

B. Every 90s x 5 sets
Snatch
*Set 1 x 3 reps @ 70%
*Sets 2-3 x 2 reps @ 75-80%
*Set 4-5 x x 1 rep @ 80-85%

C. 3 sets of:
Snatch Grip BTN Press x 12-15 reps
Rest 30 seconds
Single Leg Wall RDL’s x 10 reps/Side
Rest 30 seconds
Banded Plank Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 15 minutes
15 Strict HSPU
20 Burpee Box Jumps (24/20″)
10 Alt DB Snatch (60/40)
*Scale HSPU reps if needed*

Level 3:

3 rounds for time; In Pairs
24 Synchro TTB
12 Synchro DB Clean & Jerk (50/35)
6 Synchro Burpee Bar Muscle Ups

 

SWOD Thursday April 12th

– No Midday 3.0

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Hang Power Clean
*Sets 1-2 x 5 reps @ 7RPE
*Sets 2-4 x 3 reps @ 8RPE
*Sets 5-6 x 1 rep @ 9RPE

B. AMRAP in 10 minutes
10 CTB Pull Ups
10 SDHP (95/65)

Level 2:

A. EMOM x 10 minutes
Front Squat x 2 reps
*Sets 1-5 @ 70-75%
*Sets 6-10 @ 75-80%

B. EMOM x 10 minutes
Min 1: HS Hold x 30-45 seconds
Min 2: 50 Dbl-Unders

C. 3 sets of:
DB Bent-Over Rows x 15 reps (Moderate)
Rest 30 seconds
L-Sit Front to Back BB Press x 10 reps (45/35)
Rest 30 seconds
Wtd Hollow Rocks x 20 reps (5lb/Hand)
Rest 90 seconds

Level 3:

A. Complete 5 sets of:
2 minute Bike @ Moderate Pace
Deadlift x 8-10 reps @ 60-65%
Rest 2 minutes

B. EMOM x 15 minutes
Min 1: 15/10 Cal Row
Min 2: 5 Push Jerks (185/135)
Min 3: 1-2 Legless Rope Climbs

C. 3 sets of:
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

For time:
30.20.10
DB Thrusters (35/25)
TTB

Level 3:

In 2:30 minutes x 4 sets
15 Sandbag Squats (150/100)
10 CTB Pull Ups
MAX Assault Bike Cals
Rest 3 minutes

 

SWOD Tuesday April 10th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 2 rounds of:
2 minutes of: Dbl-Unders
Rest 1 minute
2 minutes of: Wall Balls (20/14)
Rest 1 minute
2 minutes of: Calorie Row
Rest 1 minute

Level 2:

A. Every 2 minutes x 5 sets
Push Press + Push Jerk
*Set 1 x 2+4 @ 70%
*Sets 2-3 x 1+3 @ 75-805%
*Sets 4-5 x 3+5 @ 55-65%

B. EMOM x 10 minutes
Min 1: 10 TTB
Min 2: 10 KB Clean & Jerk (1.5/1pd)

C. 3 sets of
Good Mornings x 15 reps (95/65)
Rest 30 seconds
TEMPO Ring Push Ups x 5-7 (3s Down,3s Up)
Rest 30 seconds
Hollow Rocks x 25 reps
Rest 90 seconds

Level 3:

A. Every 2minutes x 4 sets
Pause Split Jerk + Split Jerk
*Sets 1-4 x 2+2 @ 70%

B. Every 2 minutes x 5 sets
2 Hang Clean + Clean
*Sets 1-2 @ 70%
*Sets 3-5 @ 75%

C. 3 sets of
Strict Muscle Ups x 4-6 reps
Rest 30 seconds
RDL x 8 reps @ 50-55% 1RM Back Squat
Rest 30 second
Sandbag Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds of:
350m row
10 Burpees over the Erg
Rest 2 minutes

Level 3:

For time:
30.20.10
DB Thrusters (35/25)
GHD Sit Ups

Page 31 of 42« First...1020...2930313233...40...Last »