SWOD Tuesday June 5th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. EMOM x 10 minutes
Min 1: Snatch Pulls x 5 reps @ 80%
Min 2: Snatch Grip BTN Press x 10 reps (Light)

C. For time
“Randy”
75 Snatches (75/55)

D. 3 sets of:
TGU x 3-5 reps/Side
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
WTD Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Jump Squats @ 20% of 1RM
Min 2: Wall Facing HS Hold x 30 seconds

B. Every 2 minutes x 6 sets
Snatch Off Blocks (ATK) x 2 reps
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-6 @ 70%

C. 3 rounds for time:
10 (R) Hang DB Squat Snatch (55/40)
5 Bar Muscle Ups
10 (L) Hang DB Squat Snatch
5 Bar Muscle Ups

D. 3 sets of:
Snatch Grip Bent-Over Row x 15 reps @ 50%
Rest 30 seconds
Skater Squats x 8-10 reps/Leg
Rest 30 seconds
WTD Plank Hold x 60 seconds
Rest 90 seconds

 

SWOD Monday June 4th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
20 Alt Hang DB Snatch
15 CTB Pull Ups
10 HR Push Ups

Level 2:

A. 6 sets of:
Bench Press x 4 reps @ Moderate-Heavy
Rest 30 seconds into…
Strict Pull Up x 6-8 reps
Rest 90 seconds

B. 4 sets of:
Elevated Reverse DB Lunge x 12 reps/Leg
Into…
WTD Hip Extension x 15 reps
Rest 90 seconds

C. 3 rounds of:
10 (R) KB Thruster (1.5/1pd)
3 Bar Muscle Ups
10 TTB
10 (L) KB Thruster
3 Bar Muscle Ups
10 TTB

D. 3 sets of:
DB Tate Press x 15 reps
Rest 30 seconds
Single Arm DB Row x 8 reps/Arm
Rest 30 seconds
Banded Hollow Rocks x 20 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Sets 1-3 x 5 reps @ 65-70% (33X0 TEMPO)
*Sets 4-5 x 10 reps @ 50%

B. 4 sets
Push Press x 8 reps @ 60% (Not TnG)
Rest 30 seconds into…
WTD Strict Pull Up x 4 reps
Rest 90 seconds

C. 10 rounds of:
200m row
Rest 30 seconds
500m Bike
Rest 60 seconds

D. 3 sets of:
L-Seated DB Arnold Press x 6-8 reps (Moderate)
Rest 30 seconds
Single Leg Barbell RDL x 8-10 reps (Light)
Rest 30 seconds
Banded Plank Hold x 60 seconds
Rest 90 seconds

 

WOD Saturday May 19th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Lying Pec Stretch x 1 minute/Side
Kneeling Hip Flexor Stretch x 1minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
25ft Inch Worm
25ft Hip Opener
25ft Hip Closer

Warm-Up: (AMRAP in 4 minutes)
30/20 Cal
Into…
25ft Knee Tuck + Samson
20 Lateral Hops
10 Box Step Ups

Technique:

Review
– Burpee Box Jumps
– Building to Workout Height

WOD

5 rounds for reps of:
2 minutes of Burpee Box Jumps (36/30″)
Rest 1 minute b/t rounds

*Pack
5 rounds for time:
2 minutes of Burpee Box Jumps (30/24″)
Rest 1 minute
*Pup
4 rounds for time:
2 minutes of Burpee Box Step Ups (24/20″)
Rest 1 minute

SWOD Friday May 18th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 4 reps @ 70%
*Sets 5-6 x 2 reps @ 75%

B. EMOM x 10 minutes
Min 1: 12 Alt DB Snatch (55/45)
Min 2: 15 Box Jumps (24/20″)

C. 4 rounds for time
20 Unbroken Wall Balls (20/14)
40 Unbroken Dbl-Unders

D. 3 sets of:
DB Tate Press x 20 reps (Light)
Rest 30 seconds
Bent-Over Barbell Rows x 15 reps (Mod)
Rest 30 seconds
Hollow Rocks x 30 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 4 sets
Bench Press x 6 reps
Into…
Single Arm DB Bent Over Row x 10/Arm
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80%

B. 3 sets of:
Seated Arnold Press x 12 reps
Rest 30 seconds
Banded Lat Pull Downs x 25 reps
Rest 60 seconds

C. 5 rounds for time
25 Unbroken Wall Balls (20/14)
50 Unbroken Dbl-Unders

D. Complete
400m Farmer Carry
200m Front Rack Carry
100m OH Waiter Walk/Side
Rest 1 minute b/t exercises

 

SWOD Thursday May 17th

– 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 1-2 x 6 reps @ 70%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%

B. EMOM x 12 minutes
Min 1: Russian KB Swings x 15 reps (2/1.5pd)
Min 2: Ring Dips x 10-12 reps
Min 3: TTB x 12-15 reps

C. For time:
3 rounds of:
10 CTB Pull Ups
5 Snatches (135/95)
Then, 3 rounds of:
15 Deadlifts (135/95)
30 Squats
Then, 3 rounds of:
10 CTB Pull Ups
5 Cleans (135/95)

D. 3 sets of:
Reverse Defict Lunge x 20 Alt reps (Tough)
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Seated L-Sit Hold x Max Effort
Rest 90 seconds

Level 3:

A. Every 3 minutes x 3 sets
Pause Front Squat x 3 reps
*Sets 1-3 @ 75%

B. Every 2 minutes x 6 sets
Low Hanging Clean
*Set 1-2 x 2 reps @ 75-80%
*Set 3-4 x 1 reps @ 85-90%
*Sets 5-6 x 1 rep @ Heavy Single

C. For time:
3 rounds of:
5 Bar Muscle Ups
5 Snatches (155/105)
Then, 3 rounds of:
15 Deadlifts (155/105)
30 Squats
Then, 3 rounds of:
5 Bar Muscle Ups
5 Cleans (155/105)

D. 3 sets of
Clean Pulls x 3 reps @ 90-100%
Rest 30 seconds
DB Split Squat x 10/Side (Mod-Tough)
Rest 30 seconds
Banded Walk Outs x 10 reps
Rest 60 seconds

 

SWOD Tuesday May 15th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. EMOM x 10 minutes
Min 1: Reverse DB Lunges x 12 Alt Reps (Heavy)
Min 2: Dbl-Unders x 50 reps

C. For time:
25 Wall Balls (30/20)
Into…
3 rounds of:
6 Power Snatch (135/95)
6 Burpee CTB Pull Ups
Into…
25 Wall Balls

D. 3 sets of:
Incline DB Rows x 15 reps (Mod)
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 30 seconds
Strict TTB x 5-10 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Split Jerk
*Set 1-2 x 2 reps @ 75-80%
*Set 3-4 x 1 reps @ 85-90%
*Sets 5-6 x 1 rep @ Heavy Single

B. Every 90s x 5 sets
Power Clean + Push Press
*Set 1-2 x 1+2 @ 75-80%
*Set 3-4 x 1+1 @ 85-90%
*Sets 5-6 x 1+1 @ Heavy Single

C. 5 rounds for time
250m row
10 Burpees Over the Erg

D. 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

 

SWOD Monday May 14th

– Midday 3.0 from 10:30am-12:30pm
** REMINDER morning classes will now be 5:30am & 6:30am **
** This is the last week of this strength block **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 8 minutes
Min 1: Power Snatch + 3 Snatch Balance
Min 2: Seated Box Jumpo x 4 reps
* Use 50-55% of 1RM for Snatch Balance

B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65%
*Sets 5-6 x 1+2+3 @ 70%

C. For time:
21 Thrusters (115/85)
400m run
18 Thrusters
400m run
15 Thrusters
400m run

D. 3 sets of:
Strict P-Bar Dips x 6-8 reps
Rest 30 seconds
Med Ball Hamstring Curls x 10-12 reps
Rest 30 seconds
Med Ball V-Ups x 10-12 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 4 reps @ 80%
*Set 2 x 3 reps @ 85%
*Set 3 x 2 reps @ 90%
*Set 4 x 1 reps @ 95%
*Sets 5-6 x 1 rep @ Heavy Single

B. Every 2 minutes x 6 sets
Low Hanging Snatch
*Set 1-2 x 2 reps @ 75-80%
*Set 3-4 x 1 reps @ 85-90%
*Sets 5-6 x 1 rep @ Heavy Single

C. For time:
21 Thrusters (115/85)
400m run
18 Thrusters
400m run
15 Thrusters
400m run

D. 3 sets of
Snatch Pulls x 3 reps @ 90-100%
Rest 30 seconds
Seated Single Arm Press x 6-8/Arm
Rest 30 seconds
Wtd Back Extensions x 10 reps
Rest 90 seconds

 

SWOD Friday May 11th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Split Jerk
*Sets 1-2 x 3 reps @ 65%
*Sets 3-5 x 3 reps @ 70-75%

B. EMOM x 10 minutes
Min 1: Dbl-Unders x 60 reps
Min 2: DB Thrusters x 10 reps (40/30)

C. Complete
200m Farmer Carry (2/1.5pd Hand)
100m Front Rack Carry (1.5/1pd Hand)
50m OH Waiter Walk/Side (1.5/1pd)
Rest 1 minute b/t exercises

D. 3 sets of:
Incline Tate Presss x 8 reps (Tough)
Rest 30 seconds
Rings to Chest Pull Up x 3-5 reps
Rest 30 seconds
Side Plank Hold x 45-60 seconds

Level 3:

A. Every 2 minutes x 6 sets
Low Hanging Snatch x 3 reps
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-6 x 2 reps @ 80%

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

C. For time:
21 HSPU
Run 400 meters
21 TTB
400m Run
21 CTB Pull Ups
400m Run

D. 3 sets of:
Single Arm Arnold Press x 8 reps/Arm
Banded Lat Pull Downs x 30 reps
Single Arm DB Row x 8 reps/Arm
Banded Tricep Push Downs x 30 reps
Rest 1 minute

 

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