SWOD Thursday February 28th

STRENGTH

A. EMOM x 6 minutes
Min 1: Shoulder Press x 6-8 reps (Light-Mod)
Min 2: 10s Ring Support + 10s Ring Dip Support

B. Every 2 minutes x 4 sets
Push Press
*Sets 1-3 x 8RM for the Day
*Set 4 x 10 reps @ 70-75 of 10RM

C. 4 sets of: (4 min Cap each set)
TTB
10 Squat Cleans
– Rest 2 minutes b/t sets –

*Rx
Set 1 – 27 TTB @ 135/95
Set 2 – 21 TTB @ 165/115
Set 3 – 18 TTB @ 185/125
Set 4 – 15 TTB @ 205/135
*Scaled
Set 1 – 21 TTB @ 115/85
Set 2 – 18 TTB @ 135/95
Set 3 – 15 TTB @ 165/115
Set 4 – 12 TTB @ 185/125

D. 3 sets of:
Arnold Press x 8-10 reps
Ring Puh Ups x 8-10 reps
Rest 90 seconds

SWOD Tuesday February 26th

STRENGTH

A. EMOM x 16 minutes
Min 1: Power Snatch x 6-10 reps (75-95/55-65)
MIn 2: Bar Facing Burpees x 6-10 reps
Min 3: OH Squats x 6-10 reps
Min 4: Bar Facing Burpess x 6-10 reps

B. Every 2 minutes x 6 sets
Hang Power Snatch + OH Squat + Snatch
*Sets 1-3 @ 60-70% of 1RM Power Snatch
*Sets 4-6 @ Heavy Single for the Day.

C. For time:
Dbl-Unders
20 CTB Pull Ups
15 Man Makers
20 CTB Pull Ups
Dbl-Unders
*Rx
100 Dbl-Unders
Man Makers (50/35)
*Scaled
75 Dbl-Unders
Man Makers (40/30)

D. EMOM x 9 minutes
Min 1: (R) Side Plank
Min 2: (L) Side Plank
Min 3: Rest

SWOD Monday February 25th

STRENGTH

A. Every 2 minutes x 4 sets
Push Jerk + Split Jerk
*Sets 1-2 x 2+2 @ 60-65% of Clean & Jerk
*Sets 3-4 x 1+2 @ 70-75%

B. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-3 @ 70-80% of 1RM Clean & Jerk
*Sets 4-6 @ Heavy Single for the Day.

C. For time:
45/30 Cal Bike
30 Bar Facing Burpees
15 Squat Snatch
* Rx – 165/115
* Scaled 135/95

D. 2 sets of:
KB Front Squats x 10-15 reps (1.5/1pd)
Into…
Strict TTB x 8-10 reps
Rest 90 seconds

SWOD Saturday February 23rd

STRENGTH

A. EMOM x 5 minutes
Front Squat
*Sets 1-3 x 2 reps @ 60-70% of 1RM Front Squat
*Set 4-5 x 1 rep @ 75-80%

B. Every 2 minutes x 5 sets
Front Squat x 1 rep
*Sets 1-5 @ 85-90% of 1RM Front Squat

C. AMRAP in 25 minutes of:
400m run
30 Alt DB Snatch (50/35)
20 Goblet Step Ups (24/20″)
10 TTB

D. 2 sets of:
DB Floor Press x 6-8 reps
Rest 30 seconds
Banded Tricep Push Downs x 25 reps
Rest 60 seconds

SWOD Thursday February 21st

STRENGTH

A. EMOM x 6 minutes
Min 1: 3 Muscle Snatch + 3 OH Squats (95/65)
Min 2: 3 High Hang Cleans + 3 Front Squats

B. Every 2 minutes x 6 sets
6 CTB Pull Ups
3 Snatch
*Sets 1-2 @ 60-65% of 1RM Snatch
*Sets 3-4 @ 65-70%
*Sets 5-6 @ 70-75%

C. Every 2 minutes x 6 sets
6 BBJO (24/20”)
3 Clean & Jerk
*Sets 1-2 @ 60-65% of 1RM Clean & Jerk
*Sets 3-4 @ 65-70%
*Sets 5-6 @ 70-75%

D. 3 sets of:
DB Front Rack Walking Lunge x 50ft (50/35)
Rest 60 seconds

SWOD Tuesday February 19th

STRENGTH

A. Every 3 minutes x 6 sets
Bench Press
*Sets-1-2 x 5 reps @ 70% of 3RM Bench Press
*Sets 3-4 x 3 reps @ 80-85%
*Set 5 x 3 reps @ 90%
*Set 6 x 10 reps @ 60%

B. 3 rounds for time:
10 DB Power Cleans /Arm
15 TTB
20 Alt DB Snatch (50/35)

C. 3 sets of
Single Arm DB Bent-Over Row x 8-10 reps/Arm
Into….
Archer Ring Row x 6-8 reps/Arm
Into…
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

SWOD Monday February 18th

** REMINDER Class times are **

10:30am,11:30am,3:30pm,4:30pm,5:30pm,6:30pm

STRENGTH

A. Every 3 minutes x 5 sets
Pause Back Squats x 3 reps
*Sets 1-5 @ 65-75% of 1RM

B. AMRAP in 12 minutes
150 Wall Balls (20/14)
90 Dbl-Unders
30 reps of…
*Rx Burpee Bar Muscle Ups
*Sclaed Burpee CTB Pull Ups

C. 3 sets of:
DB Reverse Lunges x 20 Alt reps
Into…
DB Shoulder Press x 30 seconds MAX Reps
Into…
Wall Facing HS Hold x 30 seconds
Rest 90 seconds

SWOD Saturday February 16th

STRENGTH

A. EMOM x 10 minutes
1 & 1/4 Front Squats
*Sets 1-5 @ x 2 reps @ 65-70% of 1RM Clean
*Sets 6-10 x 1 rep @ 75-80%

B. Every 2 minutes x 4 sets
Push Press x 6 reps
*Build to a Tough set of 6 reps.
*Not TnG.

C. AMRAP in 12 minutes
8 DB Bench Press
Bar Muscle Ups
8 DB Power Cleans
Bar Muscle Ups
40 Dbl-Unders
Rx – 60/40& 4 Bar Muscle Ups
*Scaled – 50/35 & 2 Bar Muscle Ups or 4 Burpee CTB Pull Ups

D. Complete
100 Banded Pull Aparts
50 Banded Hollow Rocks
100 Banded Tricep Push Downs

SWOD Friday February 15th

STRENGTH

A. Every 2 minutes x 6 sets
Pause Clean (ATK) + Split Jerk
*Sets 1-2 @ 70-75% of 1RM Clean & Jerk
*Sets 3-6 @ 80%

B. AMRAP in 8 minutes
15 BBJO (24/20”)
10 Ring Dips
(R) 5 Hang DB Clean & Jerk (50/35)
(L) 5 Hang DB Clean & Jerk

– Starting at 10:00 –

3 rounds for time:
25/20 Cal Row
25 Ball Slams (20/15)

C. 3 sets of:
Strict TTB x MAX reps
Rest 30 seconds
Seated L-Sit Pumps x 30 seconds
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

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