SWOD Saturday March 3rd

– Midday 3.0 from 9:30am-11:30am
– “18,2/18.2A” from 11:30am-1:00pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Deadlift x 3 rep
*Build to 75% of 1RM

B. 4 sets of:
400m run
Rest 90 seconds

C. 3 sets of:
Single Arm Push Press x 6-8/Arm
Rest 30 seconds
Banded Good Mornings x 15-25 reps
Rest 30 seconds
Hanging Alt Single Arm Hip Taps x 10 reps
Rest 90 seconds

Level 3:

A. EMOM x 10 minutes
Bench Press x 2 reps
*Sets 1-10 @ 60% of 1RM

B1. EMOM x 5 minutes
Hang Power Snatch x 2 reps
*Sets 1-5 @ 60% of 1RM Snatch
B2. EMOM x 5 minutes
Hang Power Snatch x 2 reps
*Sets 1-5 @ 65% of 1RM Snatch

C. 4 sets of:
400m run
Rest 90 seconds

2-A-DAY

Rest Day

SWOD Wednesday/Thursday February 28th

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Power Snatch + OH Squat
*Sets 1-2 x 3+2 @ 6RPM
*Sets 3-4 x 2+2 @ 7RPM
*Sets 5-6 x 1+1 @ 8RPM

B. For time:
2000m row

Level 2:

A. Every 2 minutes x 6 sets
Front Squat x 3 reps
*Sets 1-3 x Build to a 3RM for the Day
*Sets 4-5 @ 90% of todays 3RM

B. Every 2 minutes x 6 sets
3-Pos Power Clean
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
Banded Plank Holds x 60 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean Pull + Clean + Split Jerk
*Sets 1-4 x 1+1+2 @ Max for the Day
*Sets 5-6 x 1+2 @ 90% of todays Max

B. Every 2 minutes x 4 sets
Front Squat x 3 reps
*Sets 1-4 x 90%
*Based off last weeks 3RM

C. 3 sets of:
Single Arm Push Press x 6-8/Arm
Rest 30 seconds
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Hanging Alt Single Arm Hip Taps x 10 reps
Rest 90 seconds 

2-A-DAY

Level 2:

5 rounds for time:
15 Assault Bike Cals
9 Power Snatches (95/65)
3 Bar Muscle Ups

Level 3:

10 rounds for time:
1 Squat Snatch (185/135)
3 Muscle Ups

 

SWOD Tuesday February 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Sets 1-2 x 3+2 @ 6RPM
*Sets 3-4 x 2+2 @ 7RPM
*Sets 5-6 x 1+1 @ 8RPM

B. 3 rounds for time:
400m run
15 TTB
15 Deadlifts (185/135)

Level 2:

A. Every 3 minutes x 4 sets
Pause Back Squat x 5 reps
*Sets 1-2 x Build to a 5RM for the Day
*Sets 3-4 @ 90% of todays 5RM

B. Every 2 minutes x 8 sets
Hang Clean + Clean + Jerk
*Sets 1-4 @ 65-70%
*Sets 5-8 @ 75-80%

C. 3 sets of:
Single-Arm DB Press x 8-10 reps
Rest 30 seconds
DB Split Squat x 12-15 reps/Leg
Rest 30 seconds
Chinese Plank x 60 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 4 sets
Push Jerk x 5 reps
*Sets 1-2 x Build to a 5RM for the Day
*Sets 3-4 @ 90% of todays 5RM

B. Every 90 seconds x 10 sets
Split Jerk x 2 reps
*65-70% of 1RM Split Jerk

C. 3 sets of:
Seated DB Fly’s x 12-15 reps
Rest 30 seconds
Ring “Y” Rows x 10 reps
Rest 30 seconds
Hanging L-Raises x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
5.4.3.2.1
Rope Climbs
* 10 DB Bench Press (50/35 ) after each set of Rope Climbs

Level 3:

EMOM x 20 minutes
Min 1: 20 Wall Balls (30/20)
Min 2: 10 Bar Facing Burpees
Min: 15/10 Assault Bike Cals
Min 4: 10 Deadlifts (225/155)

 

SWOD Monday February 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (Light)
Bounding Broad Jump x 3 reps
*3s Pause in the bottom of each Snatch.

B. Every 2 minutes x 6 sets
3-Pos Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

C. 3 sets of:
Strict P-Bar Dips x 6-8 reps @ 3131
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 30 seconds
Hollow Flutter Kicks x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Pause Snatch (ATK) + Snatch
*Sets 1-4 x 1+2 @ Max for the Day
*Sets 5-6 x 1+2 @ 90% of todays Max

B. Every 3 minutes x 4 sets
Pause Back Squat x 5 reps
*Sets 1-4 x 90%
*Based off last weeks 5RM

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
Banded Plank Holds x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

2 rounds for time:
50 Wall Balls (20 to 10ft/14 to 9ft)
25 CTB Pull Ups
25 Thrusters (75/55)
25 Bar Facing Burpees
100 Dbl-Unders

Level 3:

For time:
5.4.3.2.1
Strict Deficit HSPU
10.8.6.4.2
Strict CTB Pull Ups

5 reps: 4/2″
4 reps: 6/3″
3 reps: 8/4″
2 reps: 10/5″
1 rep: 12/6″

 

SWOD Saturday February 24th

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

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift x 1 rep
*Build to 85-90% of 1RM

B. 10 Rounds:
4 HSPU
6 Burpee Box Jump Overs
8 Wall Balls (30/20)

C. 3 sets of:
KB Windmill x 7 reps/Side
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 10 minutes
Hang Power Snatch x 2 reps
*Sets 1-10 @ 60% of 1RM Snatch

B1. EMOM x 5 minutes
Hang Power Clean x 2 reps
*Sets 1-5 @ 60% of 1RM Clean
B2. EMOM x 5 minutes
Hang Power Clean x 2 reps
*Sets 1-5 @ 65% of 1RM Clean

C. 5 sets
10 Front Squats (185/135)
10 Box Jumps (30/24″)
15/10 Assault Bike Cals
Rest 3 minutes between rounds.

D. Complete
100 Banded Pull Aparts
100 Banded Tricep Push Downs
100 Banded Barbell Curls (45/35)

2-A-DAY

Rest Day

SWOD Thursday February 22nd

– 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
Back Squat
*Sets 1-3 x 3 reps 70-75%
*Sets 4-6 x 1 rep @ 80-85%

B. Every 2 minutes x 5 sets
Squat Clean x 5RM
*Build to a Heavy set of 5 for the Day
*TnG reps, Hands stay on the Bar.

C. Every 90 seconds x 4 sets
Snatch Pull x 1
Hang Snatch Pull (BTK) x 2
Hang Snatch Pull (ATK) x 3
*Sets 1-4 x 1+2+3 @ 95% of “B”

D. EMOM x 8 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

Level 3: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Front Squat x 3 reps
*Sets 1-3 x Build to a 3RM for the Day
*Sets 4-5 @ 90% of todays 3RM

B. Every 2 minutes x 6 sets
Clean + Front Squat + Split Jerk
*Set 1 @ 75-80%
*Sets 2-3 @ 85%
*Set 4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

C. 3 sets of:
KB Windmill + Press x 7 reps/Side
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds of:
30 Cal Row
15 OH Squats (95/65)

Level 3:

10 Rounds:
2 Burpee Bar Muscle Ups
4 HSPU (6/4″) *Kipping or Strict
6 Alt DB Squat Snatch (50/35)

 

SWOD Tuesday February 20th

– 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
3-Pos Power Clean + Push Jerk
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Perform a Push Jerk after each Clean.

B. EMOM x 12 minutes
Min 1: 5 DB P.Cleans + 10 DB Thrusters (45/30)
Min 2: 15 TTB
Min 3: 10 Alt DB Snatch + 5 BJO (24/20″)

C. 3 sets of:
Incline DB Rows x 12 reps
Rest 30 seconds
Snatch Grip BTN Press x 15-20 reps
Rest 30 seconds
Side Star Plank Holds x 30-45s/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Push Press x 5 reps
*Sets 1-2 x Build to a 5RM for the Day
*Sets 3-4 @ 90% of todays 5RM

B. Every 30 seconds x 10 sets
Push Jerk x 2 reps
*60-65% of 1RM Split Jerk

C. Every 90 seconds x 4 sets
Clean Pull + Hang Clean Pull (BTK) + Hang Clean Pull (ATK)
*Sets 1-4 x 1+2+3 @ 65-70% of 1RM

D. 3 sets of:
Seated DB Press x 12 Alt reps
Rest 30 seconds
Single Arm DB Upright Row x 10 reps/Arm
Rest 30 seconds
Hanging L-Raises x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time:
15 CTB Pull Ups
10 Power Snatch (115/85)

Level 3:

AMRAP in 12 minutes
20 GHD Sit Ups
25ft (R) DB Overhead Walking Lunges (60/40)
25ft (L) DB Overhead Walking Lunges

 

SWOD Monday February 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 12 minutes
20 Sit Ups
10 (R) KB or DB Overhead Station Lunges (45/30)
10 (L) KB or DB Overhead Station Lunges

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-3 x 3 reps 75-80%
*Sets 4-6 x 1 rep @ 85-90%

B. Every 2 minutes x 5 sets
Squat Snatch x 5RM
*Build to a Heavy set of 5 for the Day
*TnG reps, Hands stay on the Bar.

C. Every 90 seconds x 4 sets
Clean Pull + Hang Clean Pull (BTK) + Hang Clean Pull (ATK)
*Sets 1-4 x 1+2+3 @ 95% of “B”

D. 3 sets of:
9 DB Front Raises
12 DB Lateral Raises
15 DB Reverse Fly’s
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Set 1 @ 75-80%
*Sets 2-3 @ 85%
*Set 4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

B. Every 3 minutes x 4 sets
Pause Back Squat x 5 reps
*Sets 1-2 x Build to a 5RM for the Day
*Sets 3-4 @ 90% of todays 5RM

C. 3 sets of:
Incline DB Rows x 12 reps
Rest 30 seconds
Snatch Grip BTN Press x 15-20 reps
Rest 30 seconds
Side Star Plank Holds x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes
3 Deadlifts (275/195)
7 Bar Facing Burpees
9 Wall Balls (30/20)

Level 3:

For time:
10.8.6.4.2
Muscle Ups
5.4.3.2.1
Clean & Jerks

5 reps: 195/145
4 reps: 215/155
3 reps: 235/165
2 reps: 255/175
1 rep: 275/185

 

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