SWOD Saturday December 30th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

For time:
21 Back Squats (75% Bwt / 50% Bwt)
15 Strict Pull Ups
15 Back Squats
12 Strict Pull Ups
9 Back Squats
9 Strict Pull Ups

Level 3: Do the Class.

For time:
21 Back Squats (Bwt)
15 Strict CTB Pull Ups
15 Back Squats
12 Strict CTB Pull Ups
9 Back Squats
9 Strict CTB Pull Ups

2-A-DAY

Rest Day

SWOD Friday December 29th

– Midday 3.0 from 10:30am-12:30am

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

AMRAP in 20 minutes
10 Box Jumps (30/24″)
15 DB OH Squats (40/30)
20 TTB
*Switch Hands every round on the Single Arm OH Squats

Level 3: Do the Class.

AMRAP in 20 minutes
10 Box Jumps (36/30″)
15 DB OH Squats (50/35)
20 GHD Sit Ups
*Switch Hands every round on the Single Arm OH Squats

2-A-DAY

– Mobility or Light Skill Work

SWOD Saturday December 23rd

– Midday 3.0 from 9:30am-11:30am
– No TCP

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

In 12 minutes
1 Minute: AMRAP DB Squat Cleans (45/30)
1 Minute: AMRAP DB Push Jerks
2 Minutes: AMRAP DB Squat Cleans
2 Minutes: AMRAP DB Push Jerks
3 Minutes: AMRAP DB Squat Cleans
3 Minutes: AMRAP DB Push Jerks

Level 3: Do the Class.

In 12 minutes
1 Minute: AMRAP DB Squat Cleans (55/35)
1 Minute: AMRAP DB Push Jerks
2 Minutes: AMRAP DB Squat Cleans
2 Minutes: AMRAP DB Push Jerks
3 Minutes: AMRAP DB Squat Cleans
3 Minutes: AMRAP DB Push Jerks

2-A-DAY

Rest Day

SWOD Monday December 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

4 rounds for time
400m run
10 DB OH Squats (50/30)
*Rounds 1&3 Right Arm
*Rounds 2&4 Left Arm

Level 3: Do the Class.

4 rounds for time
400m run
10 DB OH Squats (65/45)
*Rounds 1&3 Right Arm
*Rounds 2&4 Left Arm

2-A-DAY

– Mobility or Light Skill Work.

SWOD Friday December 15th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 10 minutes
20 Wall Balls (20/14)
10 Strict Pull Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Clean + Push Jerk
*Sets 1-2 x 2+2 @ 70%
*Sets 3-4 x 2+1 @ 75%
*Sets 5-6 x 1+1 @ 80%

B1. EMOM x 5 minutes
Push Press x 5 @ 65-70%
–Rest 90 seconds —
B2. EMOM x 5 minutes
Push Jerk x 3 @ 70-75%

C. 3 sets of:
Seated Arnold Press x 6-8 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B1. EMOM x 5 minutes
Power Clean x 5 @ 65-70%
–Rest 90 seconds–
B2. EMOM x 5 minutes
Power Clean x 3 @ 70-75%

C. 3 sets of:
Supinated Bent-Over Rows x 10-12 reps (Mod)
Rest 30 seconds
Single Leg Banded Hip Thrusts x 25 reps/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time of:
500m Row
10 OH Squats (135/95)

Level 3:

For time:
12 Muscle Ups
800m run
9 Muscle Ups
400m run
6 Muscle Ups
200m run

 

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