SWOD Thursday February 1st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For Time:
12.9.6
Hang Squat Clean (135/95)
Burpee CTB Pull Up

Level 2: Self led Warm-Up.

A. Every 2 minutes x 8 sets of:
Clean + Front Squat
*Sets 1-8 x 1+1 @ 90% of 1RM C&J

B. Complete
10 Unbroken Power Clean (135/95)
Rest 60 seconds
15 Unbroken Power Clean (115/85)
Rest 60 seconds
20 Unbroken Power Clean (95/65)

C. EMOM x 12 minutes
Min 1: Russian Dips x 3-5 reps
Min 2: HS Shoulder Taps x 10-12 Alt reps
Min 3: WTD Hollow Rocks x 30 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
3-Pos Clean (135/95)
Tall Landing Box Jump x 3 reps

B. Every 2 mins x 5 sets; Off Blocks (Knee)
Clean x 2 reps
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%
*Sets 4-5 @ Heavy Set

C. Every 2 minutes x 4 sets
Front Squat x 3 reps @ 80%

D. 4 sets of:
KB Windmills x 5 rep/Side
Rest 30 seconds
Sandbag Hold x 60 seconds (150/100)
Rest 60 seconds

2-A-DAY

Level 2:

Against a 4 minute Clock
20 KB Swings (1.5/1pd)
10 TTB
Thrusters
*Round 1 x 12 reps (95/65)
*Round 2 x 15 reps
*Round 3 x 18 reps
*Round 4 x 21 reps
*Round 5 x 24 reps

Level 3:

For time:
10.20.30.40.50
Cal Row
*15 BBJO b/t (24/20″)

 

SWOD Tuesday January 30th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B1. Every 2 minutes x 4 sets
Pause Push Press x 6 reps
*Sets 1-4 @ 60% of 1RM Push Jerk
B2. Every 2 minutes x 4 sets
Pause Push Press x 2 reps
*Sets 1-4 @ 70% of 1RM Push Jerk

C. 3 sets of:
Incline DB Bench Press x 6-8 reps
Rest 30 seconds
Single Leg RDL x 8-10 reps/Leg
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
Sandbag Hold x 60 seconds (150/100)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + OH Squat + Zotts Press
*Sets 1-4 x 3+2+3 @ Light to Moderate

B. 10 sets of:
Squat Clean + 2 Front Squat + 3 Push Jerk
*Sets 1-10 (225/155)
Rest 1 minute

C. 3 sets of:
DB Front Rack Reverse Lunge x 20 reps (50/35)
DB Step Up x 20 reps
Rest 90 seconds

D. 3 sets of:
Single Arm DB Press x 6 reps/Arm
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:

AMRAP in 6 minutes
5 HSPU
10 DB Power Cleans (50/35)
30 Dbl-Unders

–Rest 2 minutes —

AMRAP in 6 minutes
5 DB Thrusters (50/35)
10 Burpees Over the DB
30 Dbl-Unders

Level 3:

Against a 4 minute Clock
30 Wall Balls (20/14)
15 CTB Pull Ups
DB Clean & Jerk
*Round 1 x 9 reps (55/40)
*Round 2 x 12 reps
*Round 3 x 15 reps
*Round 4 x 18 reps
*Round 5 x 21 reps

 

SWOD Monday January 29th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
21.15.9
DB Snatch (45/30)
Burpee Over the DB

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat Wave
*Sets 1&3 x 3 reps @ 80%
*Sets 2&4 x 1 reps @ 90%
*Sets 5&6 x 10 reps @ 60%

B. Every 2 minutes x 4 sets
Hang Snatch x 3 reps
*Set 1 @ 65%
*Sets 2-4 @ 70-75%

C. Complete
10 Unbroken Power Snatch (115/85)
Rest 60 seconds
15 Unbroken Power Snatch (95/65)
Rest 60 seconds
20 Unbroken Power Snatch (65/55)

D. 4 sets of:
Wtd Plank Hold x 60 seconds
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Snatch + Hang Snatch (1+1) x 2 (135/95)
Wall Ball x 5 reps (30lb/20lb to 11ft)

B. Every 2 mins x 5 sets; Off Blocks (Knee)
Snatch x 2 reps
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%
*Sets 4-5 @ Heavy Set

C. Every 2 minutes x 5 sets
Back Squat x 3 reps @ 85%

D. 4 sets of:
Snatch Pulls x 3 reps
*Sets 1-2 @ 100%
*Sets 3-4 @ 105-110%
Rest 60 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
10 Box Jumps (24/20″)
15 CTB Pull Ups
20 Wall Balls (30/20)

Level 3:

“15.5”
For time:
27.21.15.9
Cal Row
Thruster (95/65)

 

SWOD Friday January 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
21.15.9
Power Clean (115/85)
Push Press

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Clean + Front Squat
*Sets 1-3 x 2+1 @ 85% of 1RM C&J
*Sets 4-6 x 1+1 @ 90%

B. 4 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
DB Rocket Jumps x 12 Alt reps
Rest 60 seconds

C. 3 sets of:
KB Windmills x 5 rep/Side
Rest 30 seconds
Hanging Alt Hip Taps x 10 reps
Rest 30 seconds
Side Star Plank Hold x 30 seconds/Side
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Push Jerk + Split Jerk
*Set 1 @ 75%
*Sets 2-5 @ 80%

B. EMOM x 10 minutes
Power Snatch + OH Squat + Snatch Balance
*Sets 1-10 x 1+1+1 @ 75% of PS

C. 4 sets of:
Clean Pulls x 3 reps
*Sets 1-2 @ 90%
*Sets 3-4 @ 100%
Rest 60 seconds
L-Sit Flutter Kicks x 30-45 seconds
Rest 90 seconds

D. 3 sets
Snatch Grip BTN Press x 10 reps
Rest 30 seconds
Snatch Grip Single Leg RDL x 10 reps/Leg
Rest 60 seconds

2-A-DAY

Level 2:

For time:
21.15.9
Power Clean (135/95)
Push Press

Level 3:

3 rounds for time:
21 Assault Bike Cals
15 HSPU (Open Standard)
9 DB Front Squats (55/40)

 

SWOD Thursday January 25th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. For time
10 Pull Ups + 10 Ring Dips
25 Thrusters (45/35)
50 Burpees
25 Thrusters
10 Pull Ups + 10 Ring Dips

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Snatch + Hang Power Snatch
*Sets 1-3 x 2+1 @ 85% of 1RM PS
*Sets 4-6 x 1+1 @ 90%

B. EMOM x 16 minutes
Min 1: 10 Unbroken Hang Cleans
Min 2: 15 Box Jump Overs
Min 3: 10 Unbroken Push Jerks
Min 4: Rest
*Pick a weight to challenge yourself on the Hang Clean & Push Jerk

C. 3 sets of:
12 DB Shoulder Press
10 DB Bent-Over Rows
12 DB Up Right Rows
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Tall Clean x 3 reps (115/85)
Rocket Jumps x 6 Alt reps

B. Every 2 mins x 5 sets; Off Blocks (Knee)
Clean x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-5 @ 80%

C. EMOM x 5 minutes
Front Squat x 3 reps @ 75%

D. 4 sets of:
KB Windmills x 5 rep/Side
Rest 30 seconds
Hanging Alt Single Arm Hip Taps x 10 reps
Rest 60 seconds

2-A-DAY

Level 2:

AMRAP in 14 minutes
2 rounds
50ft OH Single Arm DB Walking Lunge (50/35) (25ft O/B)
20 Wall Balls (20/14)
6 BBJO (24/20″)
2 rounds
50ft OH Single Arm DB Walking Lunge (50/35) (25ft O/B)
20 Alt DB Snatch (50/35)
6 BBJO (24/20″)
*Each round change hands on the OH Walking Lunge

Level 3:

AMRAP in 10 minutes
60 Bar Facing Burpees
30 Deadlifts (185/135)
10 Hang Power Cleans (205/145)

 

SWOD Tuesday January 23rd

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. EMOM x 6 minutes
Min 1: Snatch Balance x 3 reps
Min 2: OH Squat x 5 reps
*Light load, focus on smooth tech.

B1. Every 90 seconds x 4 sets
Hang Snatch (ATK) x 2 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
B2. Every 90 seconds x 4 sets
Snatch DL (BTK) + Snatch
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

C. 3 sets of:
Clean Grip RDL x 10 reps @ 60% of 1RM Clean
Rest 30 seconds
Incline DB Rows x 6-8 reps
Rest 30 seconds
Side Plank Hold x 45-60 seconds/Side
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + Snatch Balance
*Sets 1-4 x 5+5 @ Light to Moderate

B. EMOM x 10 minutes
Power Clean + Hang Clean + Push Jerk
*Sets 1-10 x 1+1+1 @ 75% of PC

C. 3 sets w/KB Front Rack Hold
5 KB Reverse Lunge (R)
5 KB Rack Step Up (R)
5 KB Reverse Lunge (L)
5 KB Rack Step Up (L)
15 KB Romanian Deadlifts
30 sec Rack Squat Hold
Rest 60 seconds

D. 3 sets of:
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
Side Star Plank Hold x 30 seconds/Side
Rest 60 seconds

2-A-DAY

Level 2:

EMOM x 20 minutes
Min 1: 12 CTB Pull Ups
Min 2: 18/15 Cal Row
Min 3: 12 TTB
Min 4: Rest

Level 3:

For time:
10 Muscle Ups
25 Power Snatch (75/55)
75/60 Cal Row
25 Power Snatch (75/55)
10 Muscle Ups

 

SWOD Monday January 22nd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time
21.15.9
Deadlift (225/155)
Box Jumps (24/20″)

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
3s Pause Push Jerk x 6 reps
*Sets 1-4 @ 60% of 1RM Split Jerk
A2. Every 2 minutes x 4 sets
3s Pause Push Jerk x 2 reps
*Sets 1-4 @ 70% of 1RM Split Jerk

B. Every 2 minutes x 5 sets
Back Sqaut Wave
*Sets 1&3 x 6 reps @ 70%
*Sets 2&4 x 4 reps @ 75%
*Set 5 x 10 reps @ 50%

C. 3 sets of:
DB Roll Back Extensions x 10 reps
Rest 30 seconds
Strict Ring Pull Ups x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (135/95)
Bounding Broad Jump x 3 reps
*3s Pause in the bottom of each Snatch.

B. Every 2 mins x 7 sets; Off Blocks (Knee)
Snatch x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-5 @ 80%

C. Every 2 minutes x 5 sets
Back Squat x 3 reps @ 80%

D. 4 sets of:
Snatch Pulls x 3 reps
*Sets 1-2 @ 90%
*Sets 3-4 @ 100%
Rest 60 seconds
Chinese Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time
21.15.9
Deadlift (225/155)
Box Jumps (24/20″)

Level 3:

EMOM x 20 minutes
Min 1: 10 HSPU + 5 DB Power Cleans (55/40)
Min 2: 30 Dbl-Unders + 5 DB Thrusters (55/40)
Min 3: 18/15 Assault Bike Cals
Min 4: Rest
*Open Standard HSPU

 

SWOD Thursday January 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Squat Clean + Hang Power Clean
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Go based on feel, focus on perfect Tech and Speed.

B. 4 rounds of:
40 seconds x AMRAP Dbl-Unders
Rest 20 seconds
40 seconds x AMRAP Burpees
Rest 20 seconds

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Front Squat + Split Jerk
*Sets 1-3 x 3+1 @ 80% of 1RM C&J
*Sets 4-6 x 1+1 @ 85-90%

B. EMOM x 14 minutes
Min 1: 10 Unbroken Hang Snatch
Min 2: 10 Unbroken TTB
Min 3: 10 Burpees Over the Bar
Min 4: Rest
*Pick a weight to challenge yourself on the Hang Snatch

D. 3 sets of:
12 DB Front Raises
10 DB Lateral Raises
12 DB Shoulder Press
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
3-Pos Clean (135/95)
Wall Ball x 5 reps (30lb to 11ft/20lb to 11ft)

B. Every 90 seconds x 5 sets
Clean Deadlift + Clean Pull (ATK) + Hang Clean (BTK)
*Sets 1-5 x (1+1+1) x 2 @ 70%

C. Every 3 minutes x 3 sets
Front Squat x 8 reps @ 65%

D. 4 sets of:
Turkish Get Up x 3 rep/Side
Rest 30 seconds
Sandbag Hold x 60 seconds (150/100)
Rest 60 seconds

2-A-DAY

Level 2:

5 rounds for time:
400m run
7 Strict Pull Ups
4 Clean & Jerk (135/95)

Level 3:

AMRAP in 14 minutes
2 rounds
50ft HS Walk (25ft O/B)
20 Wall Balls (20/14)
6 BBJO (24/20″)
2 rounds
50ft HS Walk (25ft O/B)
20 Alt DB Snatch (50/35)
6 BBJO (24/20″)

 

SWOD Tuesday January 16th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Push Jerk + Split Jerk
*Sets 1-2 x 2+1 @ 75%
*Sets 3-4 x 2+1 @ 80%

B. Every 90 seconds x 4 sets
Push Press x 5 reps
*Sets 1-2 @ 70%
*Sets 3 @ 75%
*Set 4 @ Heavy Set for the Day

C. 3 sets of:
KB Sumo Deadlift x 20 reps
Rest 30 seconds
DB Step Ups x 12 reps/Leg (24/20″)
Rest 30 seconds
Wtd Hip Extensions x 15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + OH Squat + Zotts Press
*Sets 1-4 x 3+2+3 @ Light to Moderate

B. Every 90 seconds x 5 sets
Power Clean + Hang Clean + Push Jerk
*Sets 1-5 x (1+1+1) x 2 @ 65% of PC

C. 3 sets of:
DB OH Squat x 10 reps/Arm (Mod-Tough)
Rest 30 seconds
GH Raises x 6-8 reps
Rest 30 seconds
Wtd Plank Hold x 45-50 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
100 Wall Balls (20/14)
*At the top of each minute perform 30 Dbl-Unders
*Start with 30 Dbl-Unders

Level 3:

Against a 4 minute Clock
30/20 Cal Row
7 Bar Muscle Ups
Squat Snatch
*Round 1 x 12 reps (135/95)
*Round 2 x 9 reps (165/115)
*Round 3 x 7 reps (185/125)
*Round 4 x 5 reps (205/135)
*Round 5 x 3 reps (225/145)

 

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