SWOD Saturday July 7th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. 6 rounds for time of:
30 squats
19 Power Cleans (135/95)
7 Strict Pull ups
400m run

B. Complete
100 Banded Pull Aparts
100 Banded Tricep Push Downs
100 Banded Lat Pull Downs
Rest 1 minute b/t exercises
*Break as needed

Level 3:

A. Every 90 seconds x 5 sets
Hang Power Snatch + Power Snatch + Snatch Balance
*Set 1 @ 70%
*Sets 2-5 @ 75%

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

C. 3 sets of:
100m Sandbag Carry (150/100)
10 Sandbag Squats
100m Sandbag Carry
10 Sandbag Squats
100m Sled Push
Rest as needed

 

SWOD Friday July 6th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Power Snatch + Snatch Balance + OH Squat
*Sets 1-2 x 3+2+1 @ 60-65%
*Sets 3-4 x 2+2+2 @ 70%
*Sets 5-6 x 1+2+3 @ 75%

B. 4 sets of:
DB Cross Body Reverse Lunge x 8 reps/Arm
Rest 30 seconds into…
DB Bench Press x 12 reps
Rest 90 seconds

C. 5 rounds for time
250/200m row
50 Dbl-Unders
10 Burpees

D. 3 sets of:
Kneeling Filly Press x 10 reps/Arm
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Front Squat
*Sets 1-3 x 3 reps @ 85% of Pause Single
*Sets 4-5 x 10 reps @ 70% of Pause Single

B. Every 2 minutes x 6 sets
Clean Off Blocks (Knee) x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-6 @ 80%

C. 5 sets of:
20/15 Bike Cals
10 Strict HSPU
10 BBJO (24/20″)
30/20 Cal Row
Rest 3 minutes

D. 3 sets of:
KB Rack Bulgarian Split Squat x 10 reps/Side
Rest 30 seconds
Wtd Hip Extensions x 20 reps w/20s Hold at reps 10 & 20
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

 

SWOD Thursday July 5th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 4 rounds for time:
30 Sit Ups
2 Rope Climbs

Level 2:

A. Every 2 minutes x 6 sets
Squat Clean + Split Jerk
*Sets 1-2 x 3+2 @ 60-65%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%

B. EMOM x 10 minutes
Min 1: 2-Pos Snatch Pulls x (Hang+Floor) x 2 @ 85%
Min 2: KB Wall Sit x 30 seconds

C. For time
21.18.15.12.9.6.3
Ring Dips
OH Squats (115/85)

D. 3 sets of:
KB Windmill x 6-8 reps/Side
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Plank Plate Slides x 20 Alt reps
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: Depth Jumps x 3 reps
Min 2: Free Standing HS Hold x Max Hold

B. Every 2 minutes x 6 sets
Snatch Off Blocks (Knee) x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-6 @ 80%

C. “Van Damme”
For time:
30 Snatches (135/95)
10 Muscle Ups
30 Clean & Jerk
10 Muscle Ups
30 Thrusters
10 Muscle Ups

D. 3 sets of:
Bentover Single Arm DB Rows x 10 reps/Arm
Rest 30 seconds
Russian DB Step Ups x 8 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

 

SWOD Tuesday July 3rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. For time
18.15.12.9.6.3
Ring Dips
OH Squats (95/65)

Level 2:

A. 4 sets of:
Bench Press x 1 rep Build to a Heavy Single
Rest 30 seconds into…
Stict Pull Ups x 2-4 reps @ 5s Down
Rest 90 seconds

B. 4 sets of:
Russian DB Step Ups x 8 reps/Leg
Into…
WTD Hip Extension x 20 reps
Rest 90 seconds

C. Every 3 minutes x 6 sets
400m run

– Rest 2 minutes after 6th set –

Every 2 minutes x 12 sets
200m run

*Aim for 1:30-1:45/400m
*Aim for :45-:50/200m
*Perform these at the track if possible

D. 3 sets of:
DB Roll Back Extensions x 15 reps
Rest 30 seconds
Prone DB Rows x 8-10 reps
Rest 30 seconds
Side Plank Holds x 45-60 seconds/Side
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-4 x 1 rep @ Pause Single
*Set 5 x 5 reps @ 80% of Pause Single
*Set 6 x 10 reps @ 60% of Pause Single

B. 3 sets
Push Press x 5 reps @ 70% (Not TnG)
Rest 30 seconds into…
Strict Pull Up x 10 reps
Rest 90 seconds

C. 3 sets of:
2000m row @ 1:50-1:55/500m – 2:05-2:15/500m
Rest 2 minutes
3 minute Bike @ 65-68RPM/53-56RPM
Rest 3 minutes

D. 3 sets of:
L-Seated Single Arm DB Press x 6-8 reps/Arm
Rest 30 seconds
KB Front Rack Lateral Lunge x 10 reps/Leg
Rest 30 seconds
Reverse Banded Plank Hold x 60 seconds
Rest 90 seconds

 

SWOD Saturday June 30th

– Midday 3.0 from 9:30am-11:30am
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. For time:
1 Mile Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (135/95)
6 Front Squats
Then, 1 Mile Run

B. 3 sets of:
10 DB Tate Press
Rest 30 seconds
10 DB Roll Back Extensions
Rest 30 seconds
10 DB Floor Press
Rest 30 seconds
25 Banded Good Mornings
Rest 60 seconds

Level 3:

A.For time: w/ a 20lb/14lb vest
1 Mile Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105)
6 Front Squats
Then, 1 Mile Run

B. 4 sets of:
10 DB Tate Press
Rest 30 seconds
10 DB Roll Back Extensions
Rest 30 seconds
10 DB Floor Press
Rest 30 seconds
25 Banded Good Mornings
Rest 60 seconds

 

SWOD Friday June 29th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 4 reps @ 7RPE
*Sets 3-4 x 2 reps @ 8RPE
*Sets 5-6 x 10 reps @ 6RPE

B. 4 rounds for time:
20 Sit Ups
20 Thrusters (65/45)
45 Dbl-Unders

Level 2:

A. Every 2 minutes x 6 sets
Squat Snatch + OH Squat
*Sets 1-2 x 3+4 @ 60-65%
*Sets 3-4 x 2+3 @ 75%
*Sets 5-6 x 1+2 @ 80%

B. Every 90 seconds x 5 sets
Clean Pulls x 3 reps @ 90%

C. For time:
21.18.15.12.9.6.3
KB Swings (1.5/1pd)
Box Jumps Overs (24/20″)

D. 3 sets of:
Goblet Lateral Lunge x 12 Alt reps
Rest 30 seconds
Overhead Banded Tricep Extensions x 25 reps
Rest 30 seconds
L-Sit Over & Backs x 60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Bounding Broad Jumps
Min 2: 10s Ring Support + 10s Dip Support

B. Every 2 minutes x 6 sets
Clean Wave off Blocks (Mid Thigh)
*Sets 1&4 x 4 reps @ 65%
*Sets 2&5 x 3 reps @ 70%
*Sets 3&6 x 2 reps @ 75%

C. EMOM x 10 minutes
Power Snatch + Hang Power Snatch + Snatch Balance
*Sets 1-5 @ 70% of Last weeks complex
*Sets 6-10 @ 75%

D. 5 rounds for time
20 GHD Sit Ups
3 Legless Rope Climbs

E. 3 sets of
KB Windmill + Press x 10 reps/Arm
20 Sandbag Squats (150/100)
Hollow Rocks x 30 reps
Rest 90 seconds

 

SWOD Thursday June 28th

– Midday 3.0 from 10:30am-12:30pm
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **

STRENGTH

Level 1:

Do the Class.

Level 2:

A. 6 sets of:
Front Rack Reverse Lunge x 8 Alt reps @ Heavy
Rest 30 seconds into…
Rings to Chest Pull Up x 5-7 reps
Rest 90 seconds

B. 4 sets of:
Single Arm Seated DB Shoulder x 8-10 reps/Arm
Into…
Banded Face Pulls x 15 reps w/ 2s Pause
Rest 90 seconds

C. 3 rounds for time:
12 CTB Pull Ups
12 Alt DB Snatches (50/35)
Right into…
3 rounds for time:
12 Ring Dips
12 Alt DB Snatches (50/35)

D. 3 sets of:
Sumo Deadlifts x 7 reps @ 65% of 1RM DL
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 30 seconds
Hanging Leg Raises x 15 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-4 x Build to a Heavy Single (33X0 TEMPO)
*Set 5 x 5 reps @ 70% of Heavy Single
*Set 6 x 10 reps @ 50% of Heavy Single

B. EMOM x 10 minutes
Power Clean + Hang Power Clean + Push Jerk + Spit Jerk
*Sets 1-5 @ 70% of Last weeks complex
*Sets 6-10 @ 75%

C. 5 sets of:
12 Bar Facing Burpees
9 Hang Squat Cleans (135/96)
6 Push Jerks
50 Dbl-Unders
Rest 3 minutes

D. 3 sets of:
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Single Leg Bridge DB Floor Press x 10 reps/Leg
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds

 

SWOD Tuesday June 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 4 reps @ 7RPE
*Sets 3-4 x 2 reps @ 8RPE
*Sets 5-6 x 10 reps @ 6RPE

B. AMRAP in 12 minutes
5 Deadlifts (225-275/155-185)
5 CTB Pull Ups

Level 2:

A. Every 2 minutes x 6 sets
Squat Clean + Front Squat
*Sets 1-2 x 3+4 @ 60-65%
*Sets 3-4 x 2+3 @ 75%
*Sets 5-6 x 1+2 @ 80%

B. EMOM x 10 minutes
Min 1: Snatch Pulls x 3 reps @ 90%
Min 2: KB Overhead Hold x 30 seconds

C. 4 rounds for time of:
15 TTB
30 Wall Balls (20/14)
45 Dbl-Unders

D. 3 sets of:
TEMPO Ring Push Ups x 6-8 reps @ 33X0
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
DB Bear Crawl x 25-50ft
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: Seated Box Jump x 5 reps
Min 2: Free Standing HS Hold x Max Hold

B. Every 2 minutes x 6 sets
Snatch Wave off Blocks (Mid Thigh)
*Sets 1&4 x 4 reps @ 65%
*Sets 2&5 x 3 reps @ 70%
*Sets 3&6 x 2 reps @ 75%

C. Every 90 seconds x 4 sets
Banded KB Press x 8-10 reps

D. 3 rounds for time:
12 CTB Pull Ups
12 Alt DD Snatches (50/35)
Right into…
3 rounds for time:
12 Bar Muscle-Ups
12 Alt DD Snatches (50/35)

E. 3 sets of:
Snatch Grip Bent-Over Row x 10 reps @ 60%
Rest 30 seconds
Russian DB Step Ups x 12 reps/Leg
Rest 30 seconds
WTD Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

 

SWOD Monday June 25th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 16 minutes
Min 1: Bench Press x 3 reps @ 60% of Heavy Dbl
Min 2: Max Strict Pull Up
*Focus on Speed with the Bench Press.

B. 4 sets of:
Elevated Reverse DB Lunge x 8 reps/Leg
Into…
WTD Hip Extension x 10 reps
Rest 90 seconds

C. Every 3 minutes x 5 sets
400m run

– Rest 2 minutes after 5th set –

Every 2 minutes x 10 sets
200m run

*Aim for 1:20-1:30/400m
*Aim for :40-:45/200m
*Perform these at the track if possible

D. 3 sets of:
DB Skull Crushers x 15 reps
Rest 30 seconds
Incline DB Row x 10 reps
Rest 30 seconds
Sandbag Hold x 45-60 seconds (150/100)
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Back Squat
*Sets 1-4 x 1 rep @ Pause Single
*Set 5 x 5 reps @ 80% of Pause Single
*Set 6 x 10 reps @ 60% of Pause Single

B1. 4 sets
Push Press x 6 reps @ 75% (Not TnG)
Rest 30 seconds into…
B2. 4 sets
WTD Strict Pull Up x 4 reps (Increase from last week)
Rest 90 seconds

C. 4 sets of:
1500m row @ 1:50-1:55/500m – 2:00-2:10/500m
Rest 2 minutes
2 minute Bike @ 65-70RPM/55-60RPM
Rest 2 minutes

D. 3 sets of:
Barbell Clean & Press x 12-15 reps (45/35)
Rest 30 seconds
DB Death March x 50ft
Rest 30 seconds
Banded Plank Hold x 60 seconds
Rest 90 seconds

 

SWOD Saturday June 23rd

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

Do the Class.

Level 3:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ Light-Moderate

B. 3 sets of:
200m FWD Sled Walk (135/90)
20 Sandbag Squats (150/100)
200m BWD Sled Walk
Rest as needed b/t sets

C. 3 sets of:
20 Wtd Sit Ups (DB Across the Chest)
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 60 seconds