SWOD Thursday January 10th

– Midday 3.0 from 10:30am-12:30pm

Level 2:

A. Every 2 minutes x 5 sets
Clean & Jerk x 2 reps
*Sets 1-3 @ 75% of 1RM Cl&J
*Sets 4-5 @ 80%

B. Every 2 minutes x 3 sets
Front Squat + Split Jerk
*Sets 1-3 x 2+1 @ 85% of 1RM C&J

C. EMOM x 12 minutes
Min 1: 12/8 Assault Bike Cals + 4 Burpees Over the DB
Min 2: 4 Burpees Over the DB + 20 Alt DB Snatch
*DB Snatch
*Sets 1-2 @ 40/30
*Sets 3-4 @ 50/35
*Sets 4-6 @ 55/40

D. Every 90 seconds x 4 sets of:
Dbl KB Deadlifts x 9 reps (2/1.5pd- Hand)
Russian KB Swing x 7 reps
KB Front Squats x 5 reps

Level 3:

A. For Max Calories
30 minute Assault Bike

B. Every 90 seconds x 6 sets
Hang Power Snatch x 3 reps
*Sets 1 & 4 @ 65% of 1RM P.Snatch
*Sets 2 & 5 @ 70%
*Sets 3 & 6 @ 75%

C. 3 sets of:
Strict Muscle Ups x 3-5 reps
Rest 30 seconds
Single Arm DB Row x 15 reps/Arm
Rest 90 seconds

D. 3 sets of:
Seated Single Arm DB Press x 8RM/Side
Rest 60 seconds
L Sit Pumps x 10 reps + 10s Hold
Rest 60 seconds
*Each Set build to a 8RM Single Arm Press

 

SWOD Tuesday January 8th

– No Midday 3.0

Level 2:

A. EMOM x 6 minutes
Min 1: Snatch Balance x 3 reps
Min 2: OH Squat x 6 reps
*Using 50% of 1RM Snatch

B. Every 2 minutes x 6 sets
Hang Snatch
*Set 1 x 3 @ 60% of 1RM Snatch
*Sets 2-3 x 2 reps @ 70%
*Sets 4-6 x 1 rep @ 80%

C. 4 rounds for time:
21 Wall Balls
15 DB Clean & Jerk (45/30)
9 TTB

D. 3 sets of:
Wtd Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
Side Hollow Rocks x 5-7 reps/Side
Rest 90 seconds

Level 3:

A. Every 90 seconds x 4 sets
Snatch Balance x 3 reps @ 75% of 1RM Snatch
Into…
Box Hurdle Jump Over x 3 reps

B. Every 90 seconds x 6 sets
Hang Power Clean + Push Jerk
*Sets 1 & 4 x 3+1 @ 65% of 1RM P.Clean
*Sets 2 & 5 x 2+2 @ 70%
*Sets 3 & 6 x 1+3 @ 75%

C. 2 rounds for time:
25 Strict Pull Ups
50 Push Ups
75 Squats

D. 3 sets of:
Banded Seated Rows x 12-15 reps
Rest 30 seconds
Seated DB Press x 16 Alt reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

SWOD Monday January 7th

– Midday 3.0 from 10:30am-12:30pm

Level 2:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 65%
*Set 2 x 3 reps @ 75%
*Set 3-x 1 rep @ 80-85%
*Sets 4-5 x 10 reps @ 65-70%

B. EMOM x 12 minutes
Min 1: Power Cleans x 3-5 reps
Min 2: HSPU x 5-7 reps
*Use 65-70% of 1RM P.Clean

C. 4 sets of:
DB Tate Press + DB Floor Press x 10 reps
Rest 30 seconds
Ring Plank Hold x 60 seconds
Rest 90 seconds

Level 3:

A. Every 90 seconds x 6 sets
Hang Power Snatch + Snatch
*Sets 1 & 4 x 3+1 @ 65% of 1RM Snatch
*Sets 2 & 5 x 2+2 @ 70%
*Sets 3 & 6 x 1+3 @ 75%

B. Every 2 minutes x 5 sets
Back Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-5 @ 75%

C. 3 sets of:
DB Bench Press x 6-8 reps (Add load each set)
Rest 30 seconds
KB Gorilla Rows x 10 Alt reps
Rest 30 seconds
Wtd Plank Hold x 30-45 seconds (Add load each set)
Rest 90 seconds

 

SWOD Saturday January 5th

– Midday 3.0 from 9:30am-11:30am

Level 2:

A. Every 2 minutes x 4 sets
Pause Front Squat x 1RM
*Sets 1-4 Build to a Heavy Single for the Day.
*Pause for 3 full seconds in the bottom of the Squat.

B. Every 10 minutes x 3 sets
15 BBJO (24/20″)
50m (R) Single Arm OH Carry (1.5/1pd)
50m (L) Single Arm OH Carry
600m run
10 Strict Pull Ups

C. 3 sets of:
Kneeling DB Press x 8-10 reps/Arm
Rest 30 seconds
Side Plank Reach Throughs x 8-10 reps/Arm
Rest 30 seconds
Banded Hollow Pull Aparts x 15-20 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
1 1/4 Front Squat x 3 reps
*Set 1 @ 60% of 1RM Clean
*Sets 2-5 @ 70%

B. EMOM x 6 minutes
Hang Snatch x 2 reps
*Sets 1-2 @ 60% of 1RM Snatch
*Sets 3-6 @ 75%

C. Every 90 seconds x 6 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 60-70% of 1RM C&J
*Sets 3-6 x 2+2 @ 75%

D. 10 rounds for time:
1 Sandbad Clean (150/100)
3 Devil’s Press (50/35)
30 Dbl-Unders

 

SWOD Friday January 4th

– Midday 3.0 from 10:30am-12:30pm

Level 2:

A. Every 5 minutes x 3 sets
Handstand Shoulder Taps x 10-20 Alt reps
Strict Pull Ups x 5-10 reps
Ring Support + Ring Dip Supports x 5-10 seconds/Each
Ring Rows x 10-15 reps (Feet on a Box)
*Use the Wall or Box for HS Shoulder Taps

B. EMOM x 12 minutes
Min 1: Bar Facing Burpees x 10-12 reps
Min 2: 7 Deadlift + 5 Hang Power Cleans (135/95)

C. AMRAP in 20 minutes
20/15 Assault Bike Cals
500m row
400m run

D. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Ab Rollouts x 10-12 reps
Rest 90 seconds

Level 3:

A. Every 90 seconds x 4 sets
Snatch Balance x 3 reps @ 70% of 1RM Snatch
Into…
Bounding Broad Jump x 3 reps

B. Every 90 seconds x 6 sets
Hang Power Clean + Push Jerk
*Sets 1 & 4 x 2+2 @ 65% of 1RM Power Clean
*Sets 2 & 5 x 2+2 @ 70%
*Sets 3 & 6 x 2+2 @ 75%

C. AMRAP in 12 minutes
1.2.3.4.5 Etc..
Strict Muscle UPs
2.4.6.8.10 Etc…
Strict HSPU
3.6.9.12.15 Etc…
Wall Balls (30/20)

D. 3 sets of:
Banded Seated Rows x 12-15 reps
Rest 30 seconds
Seated DB Press x 20 Alt reps
Rest 30 seconds
L-Sit Over & Backs x 10 reps
Rest 90 seconds

 

 

SWOD Thursday January 3rd

– No Midday 3.0

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 2 reps
*Sets 1-3 @ 70% of 1RM Cl&J
*Sets 4-6 @ 75%

B. Every 2 minutes x 4 sets
Front Squat + Split Jerk
*Sets 1-4 @ 80% of 1RM C&J

C. 4 rounds for time:
60 Dbl-Unders
5 Burpee CTB Pull Ups
10 Power Snatch (95/65)
5 Burpee CTB Pull Ups

D. 5 sets of:
KB Front Rack Squats x 5 reps (1.5/1pd)
Into…
KB Front Rack Carry x 50ft
Into…
KB Farmer Carry x 100ft
Rest 60 seconds

Level 3:

A. Every 90 seconds x 6 sets
Hang Power Snatch + Snatch
*Sets 1 & 4 x 1+2 @ 65% of 1RM Snatch
*Sets 2 & 5 x 1+2 @ 70%
*Sets 3 & 6 x 1+2 @ 75%

B. Every 2 minutes x 6 sets
Back Squat x 3 reps
*Sets 1-6 @ 70%

C. 10 sets of:
45 second Row @ High Effort
Rest 30 seconds
45 second Bike @ High Effort
Rest 2 minutes

D. 3 sets of:
Gorilla Rows x 10 Alt reps
Rest 30 seconds
KB Front Rack Wall Sit x 30-45 seconds
Rest 30 seconds
Dbl KB Overhead Hold x 30-45 seconds
Rest 90 seconds

 

SWOD Friday December 21st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

– All Levels do the Class

“12 Days of Christmas”
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

SWOD Thursday December 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: False Grip Static Hang x 10-15 seconds (Rings)
Min 2: Muscle Up Beat Swing x 8-10 reps

B. EMOM x 6 minutes
Min 1: Piked Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: TEMPO Box HSPU x 4-6 reps @ 5111

C. EMOM x 10 minutes
Clean x 1 rep
*Sets 1-10 @ 70-80% of 1RM

D. For time:
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull Ups

E. Complete
50 Banded Tricep Push Downs
100 Hollow Rocks
50 Banded Tricep Push Downs

Level 3:

A. EMOM x 6 minutes
Min 1: 3 TEMPO Cleans (Light)
Min 2: 4 Bounding Broad Jumps

B. Every 2 minutes x 6 sets
High Hang Clean + Push Press +
Hang Clean + Push Jerk +
Clean + Split Jerk
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80-85%
*Based off “Big Clean Complex” from Nov 22nd

C. Every 3 minutes x 4 sets
Snatch Pulls x 3 reps @ 110%
Into..
KB Front Rack Wall Sit x 60 seconds (16kg/12kg)

D. For Time:

3 rounds of:
5 Thrusters (135/95)
50 Dbl-Unders
Then Into..
5 Rope Climbs
Then Into…
15 Push Press (135/95)
30 Burpees Over the Bar
15 Push Press

 

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