SWOD Thursday January 4th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. 4 sets of (Light x 2 Moderate x 2)
Tall Clean + Pause Push Press +
Hang Clean (ATK) + Pause Push Jerk +
Hang Power Clean + Pause Split Jerk
Rest 60 to 90 seconds

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean + Split Jerk
*Sets 1-2 x 2+1+2 @ 60% of 1RM C&J
*Sets 3-4 x 1+2+1 @ 65-70%
*Sets 5-6 x 1+1+1 @ 70%

C. 3 sets of:
L-Sit DB Press x 10-12 reps
Rest 30 seconds
Single Arm KB Lateral Lunge x 6-8/Leg
Rest 30 seconds
Plank Alt Hip Taps x 60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Muscle Snatch + Snatch Grip P.Press + OH Squat
*Sets 1-5 x 3+5+2 @ 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 @ 70% of 1RM PC
*Sets 4-6 x 1+1+1 x 2 @ 75%

C. 3 sets of:
Barbell Bent-Over Rows x 15 reps (Moderate)
Rest 30 seconds
Toes to Rope x 3-5 reps
Rest 30 seconds
KB or DB Hollow Rocks x 45-50 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
75 Dbl-Under
21 KB Swings (1.5/1pd)
12 CTB Pull Ups

Level 3:

Every 6 minutes x 4 sets
40/30 Cal Row
15 BBJO (24/20″)
15 Thrusters (75/55)
*Increasing effort each round.

 

SWOD Tuesday January 2nd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Clean + Hang Squat 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 perferct Tech and Speed.

B. 3 rounds for time:
60 Dbl-Unders
15 DB Thrusters (30/35)
12 CTB Pull Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Front Squat x 6 reps
*Sets 1-3 @ 60-65%
*Sets 4-6 @ 70%

B. EMOM x 12 minutes
Min 1: Deficit Box HSPU x 3-5 (Deficit 2-4″)
Min 2: 10s Ring Support + 10s Dip Support
Min 3: Toes to Rope x 3-5 reps

C. 4 sets of:
Clean Grip RDL x 6-8 reps (Tough) @ 3131 TEMPO
Rest 60 seconds
DB Powell Raise x 8-10 reps/Arm (Light)
Rest 60 seconds
Side Plank Hold x 60 seconds/Side
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
High Hang Snatch x 3 reps (95/65)
*Pause in the Dip Pos for 3s before each Snatch
Bounding Broad Jump x 3 reps

B. Every 2 minutes x 6 sets
Hang Snatch Pull + Snatch
*Set 1 x 1+1 x 2 @ 70%
*Sets 2-6 x 1+1 x 2 @ 75%

C. Every 2 minutes x 5 sets
Back Squat x 6 reps @ 75%

D. 3 sets of:
Barbell Up Right Row + Press x 10 reps (45/35)
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:

4 rounds for time:
400m run
50 Squats

Level 3:

4 rounds of:
1 Minute x KB Snatch (1.5/1pd)
1 Minute x GHD Sit Ups
1 minute x Walking Lunges
*Switch Hands Every 10 reps on the KB Snatch

 

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.

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