SWOD Thursday May 10th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 4 minutes x 3 sets
Bench Press x 10 reps
*Set 1 @ 6RPM
*Set 2 @ 7RPM
*Set 3 @ 8RPM

B. AMRAP in 15 minutes
10 Push Press (95/65)
10 KB Swings (1.5/1pd)
10 Box Jumps (24/20″)

Level 2:

A. Every 2 minutes x 5 sets
Clean + Power Clean + Jerk
*Set 1 x 1+1+3 @ 65-70%
*Sets 2-3 x 1+1+2 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%

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

C. 3 rounds for time:
400m run
10 HSPU
20 Burpees

D. 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
Ring Plank Hold x 45 seconds
Rest 90 seconds

Level 3:

A. Every 5 minutes x 4 sets
2 minute Bike @ Moderate Pace
Bech Press x 6-8 reps

B. EMOM x 20 minutes
Min 1: 10 TTB + 3 Bar Muscle Ups
Min 4: 50ft (R) OH Walking Lunge (60/40)
Min 3: 20 GHD Sit Ups
Min 4: 50ft (L) OH Walking Lunge
Min 5: 45s Sandbag Hold (150/100)

C. For time; In Pairs
25 Synchro Wall Balls (30/20)
Into…
3 rounds of:
12 Power Snatch (175/115) (6 each, Alt every 3)
4 Legless Rope Climbs (Alt each rep)
Into..
25 Synchro Wall Balls

D. 3 sets of:
KB Windwills x 10 reps/Side
Rest 30 seconds
Banded Walk Outs x 10 reps
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds

 

SWOD Tuesday May 8th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. Every 2 minutes x 5 sets
Snatch
*Sets 1-2 x 3 reps @ 70-75%
*Sets 3-5 x 1 rep @ 75-80%

C. 5 rounds for time:
5 Power Clean (165/115)
200m run

D. 3 sets of:
Kneeling Single Arm Press x 6 reps/Arm
Rest 30 seconds
Ring “Y” Rows x 10 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 3:

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

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

C. 3 rounds for time:
400m run
10 Strict HSPU
20 Alt DB Snatch (70/50)
30 Alt Pistols
30/20 Cal Row

D. 3 sets of:
HS Practice x Cones, Plates, Ramp etc
Rest 30 seconds
Single Arm DB OH Squat x 8-10 reps/Arm
Rest 30 second
Med Ball V-Ups x 20 reps
Rest 90 seconds

SWOD Monday May 7th

– No Midday 3.0

STRENGTH

Level 1:

A. Every 5 minutes x 3 sets
Back Squat x 10 reps
*Set 1 @ 6RPM
*Set 2 @ 7RPM
*Set 3 @ 8RPM

B. 5 rounds for time:
200m run
30 Unbroken Dbl-Unders

Level 2:

A. Every 2 minutes x 5 sets
Hang Power Clean + Push Jerk
*Set 1 x 3+3 @ 65%
*Sets 2-3 x 2+2 @ 70-75%
*Sets 4-5 x 1+1 @ 75-80%

B. EMOM x 10 minutes
Min 1: Box Jumps Overs x 10 reps (24/20″)
Min 2: Bar Muscle Up Progression x 3-5 reps

C. For time:
10 Strict Pull-Ups
40 Single Arm OH Stationary Lunges (55/35)
10 Strict Pull-Ups
30 Alt DB Snatches
10 Strict Pull-Ups
20 Single Arm DB Push Press (10/Arm)
10 Strict Pull-Ups
10 Single Arm DB OH Squats (5/Arm)
10 Strict Pull-Ups

D. 3 sets of
Seated Good Mornings x 25 reps (45/35)
Rest 30 seconds
Banded Lat Pull Downs x 25 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 8 reps @ 75%
*Set 2 x 6 reps @ 80%
*Set 3 x 4 reps @ 85%
*Set 4 x 2 reps @ 90%
*Set 5 x 8 reps @ 80%

B. Every 2 minutes x 5 sets
Low Hanging Snatch
*Set 1 x 3 reps @ 70%
*Sets 2-3 x 2 reps @ 75-80%
*Sets 4-5 x 2 reps @ 85%

C. AMRAP in 20 minutes
5 Burpee Muscle Ups
10 (R) KB Snatch (1.5/1pd)
10 (L) KB Snatch
15/10 Cal Bike

D. 3 sets of
Single Leg Wall RDL’s x 10 reps/Leg
Rest 30 seconds
Strict Muscle Ups x 3-5 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

 

SWOD Saturday May 5th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Bench Press x 4 reps
Into…
Rope Pull Ups x 4-6 reps
*Sets 1-2 @ 65-70%
*Sets 3-5 @ 70-75%

B. 3 sets of:
Turkish Get Ups x 3 reps/Arm
Rest 30 seconds
HS Hold x 30-45 seconds
Rest 60 seconds

C. 2 sets of: ‘Taksnaps Shoulders”
12 DB Front Raises
12 DB Lateral Raises
12 DB Bent-Over Fly’s
12 DB Kick Backs
12 DB Bicep Curls
12 DB Shoulder Press

Level 3:

A. Every 2 minutes x 5 sets
Bench Press x 4 reps
Into…
Legless Rope Climb x 1-2 reps
*Sets 1-2 @ 65-70%
*Sets 3-5 @ 70-75%

B. 3 sets of:
Seated DB Shoulder Press x 10 alt reps
Rest 30 seconds
90/90 Banded Pull Aparts x 20 reps
Rest 60 seconds

C. 3 sets of:
8 Single Arm DB Floor Press
30 Banded Lat Pull Downs
8 Seated DB BTN Tricep Extensions
30 Banded Tricep Push Downs
Rest 1 minute

 

SWOD Friday May 4th

– 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 4 reps @ 65-70%
*Sets 3-5 x 2 reps @ 75%

B. Every 2 minutes x 4 sets
Front Squat Cluster
*1-2 x 2.2 reps @ 70-75%
*3-4 x 1.1 reps @ 75-80%
*Clusters=Perform 2 reps,rack the bar,rest 10s
then perform 2 more reps.

C. AMRAP in 20 minutes
10 Push Press (115/85)
10 KB Swings (2/1.5pd)
10 Box Jumps (24/20″)

D. 3 sets of:
Incline Tate Press x 8 reps (Tough)
Rest 30 seconds
Snatch Grip Bent-Over Rows x 10 (Mod-Tough)
Rest 30 seconds
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
Squat Clean
*Set 1 x 5 reps (245/165)
*Set 2 x 4 reps (265/175)
*Set 3 x 3 reps (285/185)
*Set 4 x 2 reps (305/195)
*Set 5 x 1 rep (325/205)

B. Every 2 minutes x 5 sets
Push Press
*Set 1 x 5 @ 70%
*Set 2 x 3 reps @ 75%
*Sets 3-6 x 2 reps @ 80%

C. For time:
50 Strict HSPU
25 DB Thrusters (50/35)
50/40 Cal Row
100ft HS Walk (25ft x 4)
50/40 Cal Bike
25 DB Thrusters
50 CTB Pull Ups

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

 

SWOD Thursday May 3rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Hang P.Snatch + Snatch + Snatch Balance
*Set 1 x 3+1+1 @ 65-70%
*Sets 2-3 x 2+1+1 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%

B. EMOM x 10 minutes
Min 1: Deadlift x 10 reps @ 50% of 1RM
Min 2: TTB x 10 reps

C. 5 rounds for time
200m run
50 Unbroken Dbl-Unders

D. 3 sets of:
8 DB Hammer Curls
30 Banded Pull Aparts
8 DB BTN Tricep Extensions
30 Banded Tricep Push Downs
Rest 1 minute

Level 3:

A. Every 4 minutes x 5 sets
2 minute Bike @ Moderate Pace
Deadlift x 3 reps @ 75-80%

B. EMOM x 16 minutes
Min 1: 3 Strict HSPU + 4 Kipping HSPU (Add Deficit)
Min 2: 15 GHD Sit Ups
Min 3: 3 Strict CTB Pull Ups + 4 Bar Muscles Ups
Min 4: 45s Sandbag Hold (150/100)

C. 5 rounds for time:
200m run
50 Unbroken Dbl-Unders
25 Wall Balls (30/20)

D. 3 sets of:
TGU x 3-5 reps/Arm
Rest 30 seconds
Banded Walk Outs x 10 reps
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds

 

SWOD Tuesday May 1st

– No Midday 3.0

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 6RPM
*Sets 2-4 x 4 reps @ 7RPM
*Sets 5-6 x 2 reps @ 8RPM

B. AMRAP in 5 minutes of:
6 HSPU
4 Bar Facing Burpees
2 Snatch (115-135/75-95)

Level 2:

A1. Every 2 minutes x 4 sets
Push Jerk + Split Jerk
*Sets 1-2 x 3+1 @ 70% of 1RM Push Jerk
*Sets 3-4 x 2+1 @ 75%

A2. Every 90 seconds x 4 sets
Split Jerk x 1
*Sets 1-2 @ 80% of Split Jerk
*Sets 3-4 @ 85%

B. EMOM x 8 minutes
Min 1: KB Snatch x 5 R. 5 L (1.5/1pd)
Min 2: 30s Hollow Hold

C. AMRAP in 5 minutes of:
9 HSPU
6 Bar Facing Burpees
3 Snatch (135/115)

D. 3 sets of:
Muscle Up Progressions x 3-5 reps
Rest 30 seconds
Single ARM OH Reverse Lunge x 10 reps/Side
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 90 seconds

Level 3:

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

B. Every 90s x 5 sets
Power Clean + Push Jerk
*Set 1 x 1+3 @ 70%
*Set 2 x 1+2 @ 75%
*Sets 3-5 x 1+1 @ 80%

C. 6 rounds for time; In Pairs
2 Rope Climbs (Rogue Rope)
10/8 Assault Bike Cals
6 Sandbag Cleans (150/100)

D. 3 sets of:
Strict Muscle Ups x 3-5 reps
Rest 30 seconds
HS Practice x Cones, Plates, Ramp etc
Rest 30 second
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

SWOD Monday April 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Power Clean + Hang Clean + Split Jerk
*Set 1 x 1+3+1 @ 65-70%
*Sets 2-3 x 1+2+1 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%

B. EMOM x 10 minutes
Min 1: 10 Front Squats (135/95)
Min 2: 5 Strict CTB Pull Ups

C. 3 rounds for time:
200m run
12 TTB
9 Bar Facing Burpees
6 Deadlifts (225/155)

D. 3 sets of
Seated Good Mornings x 25 reps (45/35)
Rest 30 seconds
TEMPO P-Bar Dips x 5-7 (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 8 reps @ 70%
*Set 2 x 6 reps @ 75%
*Set 3 x 4 reps @ 80%
*Set 4 x 2 reps @ 85%
*Set 5 x 8 reps @ 75%

B. 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%

C. 3 rounds for time:
18 Burpee Box Jumps (24/20″)
15 Sandbag Squats (150/100)
12 Alt DB Squat Snatch (70/50)

D. 3 sets of
Snatch Grip BTN Press x 10 reps (Moderate)
Rest 30 seconds
Single Leg Box Step Overs x 8-10 reps/Leg
Rest 30 seconds
Wtd Back Extensions x 10 reps
Rest 90 seconds

 

SWOD Friday April 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Deadlift
*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 5th

B. AMRAP in 15 minutes
10 Push Ups
20 Sit Ups
400m run

Level 2:

A. Every 2 minutes x 5 sets
Deadlift
*Set 1 x 7 reps @ 70%
*Sets 2-3 x 5 reps @ 75%
*Sets 4-5 x 3 reps @ 80%

B. Every 2 minutes x 5 sets
Bench Press x 4 reps
Into…
Strict Pull Ups x 4-6 reps
*Sets 1-2 @ 60-65%
*Sets 3-5 @ 65-70%

C. For time:
25 BBJO (24/20″)
Into..
3 rounds of:
12 DB Snatch (50/35)
10 HR Push Ups
Into..
25 BBJO (24/20″)

D. 3 sets of:
DB Floor Press x 8 reps/Arm (Tough)
Rest 30 seconds
DB Split Squat x 10/Side (Mod-Tough)
Rest 30 seconds
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
Snatch Ladder
*1 x 10 reps (185/115)
*2 x 8 reps (205/125)
*3 x 6 reps (225/135)
*4 x 4 reps (245/145)
*5 x 2 reps (265/155)

B. EMOM x 16 minutes
Min 1: 1 Legless Rope Climb + 2 Rope Climb
Min 2: 15 GHD Sit Ups
Min 3: 200m run
Min 4: Rest

C. AMRAP in 5 minutes
3 Bar Muscle Ups
6 KB Front Squats (2/1.5pd)
9 KB Deadlifts

D. 3 sets of:
8 DB Tate Press
30 Banded Pull Aparts
8 DB Roll Back Extensions
30 Banded Tricep Push Downs
Rest 1 minute

 

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