SWOD Saturday March 24th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. 3 sets of:
10 Push Ups
12 Ring Dips
14 Push Press (95/65)
Rest 90 seconds

B. AMRAP in 20 minutes of:
500m row
12 TTB
400m run
6 Man Makers (45/30)
1km Assault Bike

C. 3 sets of:
DB Reverse Lunges x 20 Alt reps (Moderate)
Rest 30 seconds
DB Lateral Raises x 15 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 3:

A. EMOM x 8 minutes
Snatch Pull + Power Snatch
*Sets 1-5 @ 65%

B. EMOM x 8 minutes
Power Clean + Push Jerk
*Sets 1-5 @ 65%

C. For time:
1 Mile Assault Bike
Into 4 rounds of:
4 Sandbag Cleans (150/100)
8 Strict Ring Dips
12 TTB
Finish With..
1 Mile Assault Bike

D. 3 sets of:
200m Sled Walk (135/0)
TGU x 3-5 reps/Side
Rest as needed

2-A-DAY

Rest Day

SWOD Wednesday/Thursday March 21st & 22nd

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Hang Clean
*Sets 1-3 x 5 @ 75%
*Sets 4-6 x 3 @ 85%
*Work off Max from Last week

B. EMOM x 10 minutes
Power Snatch + Snatch Balance
*Sets 1-10 x 1+2 @ 70-75% of 1RM P.Snatch

C. 3 sets of:
Snatch Pulls x 3 reps @ 100-105%
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 8 minutes
Clean & Jerk x 1 rep
*Sets 1-8 @ 80% of 1RM Hang Clean

B. Every 2 minutes x 5 sets
Front Squat x 2 reps
*Sets 1-3 x Build to a 2RM for the Day.
*Sets 4-5 x 90% of 2RM for the Day.

C. 3 sets of:
Wall RDL’s x 10 reps/Leg
Rest 30 seconds
Prone DB Rows x 12 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

4 sets
30 Dbl-Unders
10 Thrusters (95/65)
10 Bar Facing Burpees
Rest 60 seconds

Level 3:

EMOM x 16 minutes
Min 1: 30 Dbl-Unders + 7 Thrusters (115/85)
Min 2: 10 CTB Pull Ups
Min 3: 30 Dbl-Unders + 7 Burpees
Min 4: 15/10 Cal Row

 

SWOD Tuesday March 20th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Hang Snatch
*Sets 1-3 x 5 reps @ 75%
*Sets 4-6 x 3 reps @ 85%
*Work off Max from Last week

B. EMOM x 10 minutes
Power Clean + Push Jerk
*Sets 1-10 x 1+2 @ 70-75% of 1RM P.Clean

C. 3 sets of:
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
90/90 Banded Pull Part x 25 reps
Rest 30 seconds
Side Star Plank Holds x 30-45s/Side
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
Push Press x 3 reps
*Sets 1-3 x Build to a 3RM for the Day
*Sets 4-5 @ 90% of todays 3RM

B. Every 90 seconds x 10 sets
Pause Push Jerk x 2 reps
*60% of 1RM Push Jerk

C. 3 sets of:
KB Windmills + Press x 5 rep/Side
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Banded March x 60 seconds (100/70)
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes
10 Hang Power Snatch (115/85)
10 Assault Bike Cals

— Rest 1 minute —

AMRAP in 2 minutes
MAX Assault Bike Cals

Level 3:

2 sets of:
10/7 Assault Bike Cals
Rest 1 minute
15/10 Assault Bike Cals
Rest 1 minute
20/15 Assault Bike Cals
Rest 1 minute
25/20 Assault Bike Cals
Rest 1 minute
30/25 Assault Bike Cals
Rest 3 minutes

 

SWOD Monday March 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 4 rounds for time:
400m run
15 Thrusters (75/55)

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk x 3 reps
*Sets 1-4 x Build to a 3RM for the Day
*Sets 5-6 @ 90% of todays 3RM

B. Every 2 minutes x 6 sets
Front Squat Wave
*Set 1 x 5 reps @ 70%
*Set 2 x 3 reps @ 75%
*Set 3 x 1 rep @ 80%
*Set 4 x 5 reps @ 80%
*Set 5 x 3 reps @ 85%
*Set 6 x 1 rep @ 90%

C. 3 sets of:
Strict Pull Ups x 10 reps
Rest 30 seconds
Ring Push Ups x 10 reps @ 3211
Rest 30 seconds
Hanging L-Raises x 10 reps
Rest 90 seconds

Level 3:

A. EMOM x 8 minutes
Snatch x 1 rep
*Sets 1-8 @ 80% of 1RM Hang Snatch

B. Every 3 minutes x 3 sets
Pause Back Squat x 3 reps
*Sets 1-3 @ 90%
*Work off Max from Last Week.

C. 3 sets of:
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
90/90 Banded Pull Part x 25 reps
Rest 30 seconds
Side Star Plank Holds x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 sets of:
10 CTB Pull Ups
12 Thrusters (95/65)
10 Box Jumps (24/20″)
Rest 60 seconds

Level 3:

For time:
5 Rope Climbs
9 Muscle Ups
9 TTB
3 Rope Climbs
15 Bar Muscle Ups
15 TTB
1 Rope Climbs
21 CTB Pull Ups
21 TTB

 

SWOD Saturday March 17th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. For time:
10 Strict Pull Ups
12 KIpping Pull Ups
14 CTB Pull Ups
*No Butterfly*

B. 2 rounds for time:
800m run
50 Wall Balls (24/20″)
25 TTB

D. 3 sets of:
KB Windmills 5 rep/Side
Rest 30 seconds
Hanging Hollow Hold x 30 seconds
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

 Level 3:

A. Every 90 seconds x 5 sets
Power Snatch x 2 reps
*Sets 1-5 @ 65%

B. Every 90 seconds x 5 sets
Power Clean x 2 reps
*Sets 1-5 @ 65%

C. 5 sets of:
10 CTB Pull Ups
12 Thrusters (95/65)
10 Box Jumps (24/20″)
Rest 60 seconds

D. 3 sets of:
400m run
Rest 60 seconds

2-A-DAY

Rest Day

SWOD Wednesday/Thursday March 14th&15th

STRENGTH

Level 1:

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

B. For time
800m run
50 Wall Balls (20/14)
20 CTB Pull Ups
20 Ring Dips

Level 2:

A. Every 2 minutes x 6 sets
Hang Clean + Split Jerk
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

B. EMOM x 8 minutes
Power Clean x 2 reps
*Sets 1-8 @ 70-75% of 1RM P.Clean

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Single Arm Side Ring Plank Hold x 30-45s/Side
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean Pull + Clean + Split Jerk
*Work off MAX from Mar 1st
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 2 minutes x 4 sets
Front Squat x 3 reps
*Based off 3RM
*Sets 1-2 x 80%
*Sets 3-4 x 90%

C. 3 sets of:
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
DB Bent Over Rows x 12-15 reps
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes
3.6.9.12.18.21..etc
HSPU (Open Standard)
6.6.6.9.9.9.12.12.12..etc
DB Deadlifts (50/35)
*Add 3 reps to the HSPU each round, and 3 reps to
the Deadlift every 3 rounds.

Level 3:

EMOM x 16 minutes
Min 1: 50ft HS Walk (25ft O/B)
Min 2: 7 DB Thrusters (50/35) + 5 CTB Pull Ups
Min 3: 20 Wall Balls (20/14)
Min 4:7 Deadlifts (225/155) + 5 CTB Pull Ups

 

SWOD Tuesday March 13th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
15 TTB
35 Squats
15 DB Shoulder Press (45/30)

Level 2:

A. Every 2 minutes x 6 sets
Hang Snatch
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

B. EMOM x 8 minutes
Power Snatch x 2 reps
*Sets 1-8 @ 70-75% of 1RM P.Snatch

C. 3 sets of:
Ring “Y” Row x 6-8 reps
Rest 30 seconds
Banded Face Puls x 20 reps
Rest 30 seconds
Strict TTB x 10 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Push Jerk x 5 reps
*Work off MAX from Feb 27th
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 90 seconds x 8 sets
Split Jerk x 2 reps
*70-75% of 1RM Split Jerk

D. 3 sets of:
Strict CTB Pull Ups x 10 reps
Rest 30 seconds
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
24 Burpees
42 KB Swings (1.5/1pd)
24 Pull Ups

Level 3:

AMRAP in 7 minutes
10 Power Cleans (135/95)
10 Assault Bke Cals
— Rest 1 minute —
AMRAP in 2 minutes
MAX Assault Bike Cals

 

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