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)

 

SWOD Monday January 15th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch + OH Squat
*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. For time:
10.20.30.40
Alt Pistols
2.3.4.5
Wall Walks

Level 2: Self led Warm-Up.

A. EMOM x 10 minutes
Back Squat
*Sets 1-5 x 2 reps @ 80%
*Sets 6-10 x 1 rep @ 85%

B. Every 90 seconds x 4 sets
Power Snatch
*Set 1 x 10 TnG reps @ 55% of 1RM PS
*Set 2 x 8 TnG reps @ 60%
*Set 3 x 6 TnR reps @ 65%
*Set 4 x 4 TnG reps @ 70%

C. 3 sets of:
Snatch Deadlift (BTK) x 3 reps @ 100% of 1RM
Rest 30 seconds
Bent-Over DB Fly’s x 15-20 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
3-Pos Snatch x 3 reps (115/85)
Tall Landing Box Jump x 3 reps
*Pause in the Squat for 2 seconds of each Snatch

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

C. Every 4 minutes x 3 sets
Back Squat x 8 reps @ 70%

D. 3 sets of:
Incline DB Rows x 6-8 reps
Rest 30 seconds
Single Leg Barbell RDL x 8-10 reps/Leg
Rest 30 seconds
Medball V-Ups x 20 reps
Rest 90 seconds

2-A-DAY

Level 2:

EMOM x 20 minutes
Min 1: 50 seconds Row
Min 2: 40 seconds Row
Min 3: 30 seconds Row
Min 4: 20 seconds Row
Min 5: 10 seconds Row
*Total meters rowed.

Level 3:

AMRAP in 7 minutes of:
3.6.9.12.15.18…etc
DB Clean & Jerk (50/35)
*Perform 4 BBJO (24/20″) after every set of C&J

 

SWOD Friday January 12th

– 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 6 reps @ 7RPM
*Sets 3-4 x 4 reps @ 8PRM
*Sets 5-6 x 2 reps @ 9RPM

B. For time:
75 Pull Ups
75 Push Ups
75 Sit Ups
75 Squats

Level 2: Self led Warm-Up.

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

B. Every 90 seconds x 4 sets
Power Clean
*Set 1 x 10 TnG reps @ 55% of 1RM PC
*Set 2 x 8 TnG reps @ 60%
*Set 3 x 6 TnR reps @ 65%
*Set 4 x 4 TnG reps @ 70%

C. EMOM x 12 minutes
Min 1: Russian Dips x 3-5 reps
Min 2: Box HSPU x 3-5 (Deficit 2-4″)
Min 3: TTB x 10-12 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Power Snatch + OH Squat
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-4 x 1+1 x 2 @ 80%

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

C. 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

D. 3 sets of:
Single Arm Row x 8-10 reps (Heavy)
Rest 30 seconds
Banded Good Mornings x 50 reps
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 10 minutes
30 Dbl-Unders
20 Alt DB Snatch (50/35)
10 BBJO (24/20″)

Level 3:

EMOM x 20 minutes
Min 1: 50 seconds Moderate
Min 2: 40 seconds Hard
Min 3: 30 seconds Moderate
Min 4: 20 seconds Hard
Min 5: 10 seconds Sprint
*Rounds 1&3 Row
*Rounds 2&4 Bike

 

SWOD Thursday January 11th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat x 4 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

B. Every 90 seconds x 6 sets
Shoulder Press + Push Press
*Sets 1-2 x 8+4 @ 55% of 1RM Press
*Sets 3-4 x 6+3 @ 60-65%
*Sets 5-6 x 4+2 @ 70-75%

C. 3 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
DB Front + Lateral Raises x 10-15 reps
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Clean x 3 reps (135/95)
Bounding Broad Jump x 3 reps

B. Every 2 minutes x 5 sets
Clean Pull + Hang Clean (ATK)
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-5 x 1+1 x 2 @ 80-85%

C. Every 2 minutes x 5 sets
Front Squat x 3 reps @ 75%

D. 3 sets of:
Wtd Hip Extensions x 15-20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
60 Squats
30 Knees to Elbows
30 Ring Push Ups

Level 3:

“15.3”
AMRAP in 14 minutes
7 Muscle Ups
50 Wall Balls (20lb to 10ft/14lb to 9ft)
100 Dbl-Unders

 

SWOD Tuesday January 9th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch + Hang Squat Snatch
*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. 3 rounds for time:
50 Squats
20 Knees to Elbows
15 Push Ups

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 3 sets of:
High Hang Snatch x 2 reps @ 55-65%
A2. Every 2 minutes x 3 sets of:
Hang Snatch x 1 reps @ 70-75%
A3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 80-85%

B. Every 2 minutes x 6 sets of:
Back Squat
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%

C. 3 sets of:
Clean Grip RDL x 4-6 reps (Tough) @ 3131 TEMPO
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
Hang Muscle Snatch + OH Squat + Zotts Press
*Sets 1-4 x 3+2+3 @ Light to Moderate
*Perform a 3s Pause in the bottom of each OH Squat

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean + Push Jerk
*Sets 1-3 x 1+1+1 x 2 @ 75%
*Sets 4-6 x 1+1+1 x 2 @ 80%

D. 3 sets of:
Snatch Grip Push Press x 5-7 reps (Moderate)
Rest 30 seconds
DB Front Rack Reverse Lunge x 10-12 Alt reps
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time:
7 DB Squat Cleans (50/35)
7 DB Shoulder to Overhead
7 Burpee
Rest 2 minutes b/t rounds

Level 3:

AMRAP in 12 minutes
1 Squat Snatch (155/105
3 Clean & Jerk
30 Dbl-Unders

 

SWOD Monday January 8th

– 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)

B. Every 2 minutes x 6 sets
Split Jerk
*Sets 1-2 x 3 reps @ 65-70%
*Sets 3-4 x 2 reps @ 75%
*Sets 5-6 x 1 rep @ 80-85%

C. 3 sets of:
Good Mornings x 8 reps
Rest 30 seconds
DB Step Ups x 12 reps/Leg (24/20″)
Rest 30 seconds
Hip Extensions x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (115/85)
Stiff Leg Landing Box Jump x 3 reps
*Pause in the Dip Pos for 3s before each Snatch

B. Every 2 minutes x 5 sets
Snatch Pull + Hang Snatch (ATK)
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-5 x 1+1 x 2 @ 80-85%

C. Every 2 minutes x 7 sets
Back Squat x 3 reps @ 80%

D. 3 sets of:
Bridge KB Press x 10 Alt reps
Rest 30 seconds
Dbl-KB Sumo Deadlift x 20 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
50/40 Cal Row
15 BBJO (24/20″)
20 Alt DB Snatch (50/35)

Level 3:

3 rounds for time:
60 Squats
30 GHD Sit Ups
15 Strict HSPU

 

SWOD Saturday January 6th

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

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Set 1 x 2+1 x 2 @ 65%
*Sets 2-6 x 2+1 x 2 @ 70%

B. Every 2 minutes x 4 sets
Clean Pull + Clean
*Set 1 x 1+1 x 2 @ 70%
*Sets 2-4 x 1+1 x 2 @ 75%

C. 3 sets of:
Good Mornings x 8 reps (Moderate)
Rest 30 seconds
Single Arm DB Rows x 12 reps/Arm
Rest 30 seconds
Medball V-Ups x 20 reps
Rest 90 seconds

2-A-DAY

Rest Day

SWOD Friday January 5th

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Go based on feel, focus on perferct Tech and Speed.

B. 4 rounds for time:
400m run
50 Squats

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Back Squat x 8 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%

B. EMOM x 12 minutes
Min 1: Russian Dips x 3-5 reps
Min 2: Wall Facing Shoulder Taps x 10-12 Alt reps
Min 3: CTB Pull Ups x 8-10 reps

C. 3 sets of:
Barbell Bent-Over Rows x 15 reps (Moderate)
Rest 30 seconds
Seated DB Tricep Extensions x 15 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
High Hang Clean x 3 reps (135/95)
Wall Ball x 3 reps (30/20ln to 11ft)

B. Every 2 minutes x 6 sets
Power Snatch + OH Squat
*Set 1 x 1+1 x 2 @ 70%
*Sets 2-6 x 1+1 x 2 @ 75%

C. Every 2 minutes x 5 sets
Front Squat x 3 reps @ 70%

D. 3 sets of:
Single Leg RDL x 10/Leg
Rest 30 seconds
Banded Plank Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 12 minutes
1 Squat Snatch (135/95)
3 Clean & Jerk
30 Dbl-Unders

Level 3:

5 rounds for time:
7 DB Squat Cleans (50/35)
7 DB Shoulder to Overhead
7 Burpee CTB Pull Ups
Rest 2 minutes b/t rounds

 

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