SWOD Friday November 24th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean + Push Press + Push Jerk
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

B. Every 90 seconds x 4 sets
Snatch Pulls x 4 reps
*Sets 1-2 @ 75%
*Set 3 @ 85%

C. 3 sets of:
Clean Grip Bent-Over Rows x 6-8 reps (Mod)
Rest 30 seconds
Hip Extensions x 15-20 reps
Rest 30 seconds
Plank Plate Slides x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Barbell Jump Squats x 3 reps @ 20% of 1RM
Banded Russain KB Swings x 6 reps (1.5/1pd)

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Clean Pull+ Power Clean
*Sets 1-2 x 2+2 @ 65-70%
*Sets 3-4 x 1+2 @ 75-80%
*Sets 5-6 x 1+2 @ Heavy Set for the Day

C. 3 sets of:
Sandbag Bear Hug Hold x 60 seconds (150/100)
Rest 30 seconds
Snatch Grip BTN Press x 10-15 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups

Level 3:

Row for 30 minutes
*Every 5 minutes complete
12 Wall Balls (30/20)
6 Strict HSPU (4/2″)
3 Strict Muscle Ups

 

SWOD Thursday November 23rd

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 10 minutes
200m run
10 Push Press (115/85)
20 Sit Ups
20 Squats

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 6 sets
Pause Front Squat x 1 rep
*Build to a Heavy Set for the Day.
A2. Every 2 minutes x 2 sets
Front Squat x 3 reps
*Use load lifted in “A1”

B. Every 2 minutes x 6 sets
Clean + Hang Clean
*Sets 1-3 x @ 65-70%
*Sets 5-6 x @ 75-80%

C. 3 sets of:
Ab Roll Outs x 10-12 reps
Rest 30 seconds
L-Sit Flutter Kicks x 20-30 seconds
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Pause Front Squats x 2 reps
*Set 1 @ 70%
*Sets 2-4 @ 75%

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Snatch Pull+ Power Snatch
*Sets 1-2 x 2+2 @ 60-65%
*Sets 3-4 x 1+2 @ 70-75%
*Sets 5-6 x 1+2 @ Heavy Set for the Day

C. 3 sets of:
Chinese Rows x 6-8 reps (Moderate)
Rest 30 seconds
Banded Paloff Press x 10-15 reps/Side
Rest 30 seconds
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
400m run
6 Dbl KB Snatch (1.5/1pd)
6 BBJO (24/20″)
600m run
9 Dbl KB Snatch
9 BBJO
800m run
12 Dbl KB Snatch
12 BBJO

Level 3:

“Gwen Biathalon”
15 Clean and Jerks (185/135)
400 Meter Run
12 Clean and Jerks (185/135)
400 Meter Run
9 Clean and Jerks (185/135)
400 Meter Run
*Every break, 200m Run
*TnG only, you may rest in the Front Rack or Hang position

 

SWOD Tuesday November 21st

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat Wave
*Set 1 x 3 @ 75% *Set 4 x 3 @ 80%
*Set 2 x 2 @ 80% *Set 5 x 2 @ 85%
*Set 3 x 1 @ 85% *Set 6 x 1 @ 90%

B1. Every 2 minutes x 4 sets of:
Hang Snatch x 2
*Build to a 2RM for the Day
B2. Every 2 minutes x 4 sets of:
Snatch x 1
*Build to a 1RM for the Day

C. 3 sets of:
Good Mornings x 15-20 reps (Light)
Rest 30 seconds
Split Jerk BTN Press x 8-10 reps (Light)
Rest 30 seconds
Hanging Hollow Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Power Clean + Push Press + Push Jerk
*Set 1 x 1+3+2 @ 60%
*Sets 2-5 x 1+3+2 @ 70%
*Not TnG reps.

B. EMOM x 12 minutes
Min 1: 7 CTB Pull Ups + 5 Bar Muscle Ups
Min 2: 10 DB Squat Clean Thrusters (45/30)
Min 3: 5-10 Triple Unders

C. 3 sets of:
Single Arm DB Shoulder Press x 4-6 reps/Arm
Rest 30 seconds
Single Arm DB Row x 10-12 reps/Arm
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Arm
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time of:
10 Alt DB Snatch (70/50)
50 Dbl-Unders
5 Bar Muscle Ups

Level 3:

For time:
2.4.6.8.10
DBall Cleans (150/100)
30.25.20.15.10
TTB

 

SWOD Monday November 20th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Squat Clean + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1 6RPE
*Sets 3-4 x 2+2+2 @ 7RPE
*Sets 5-6 x 1+2+3 @ 8RPE

B. Complete a 5 minute Static Hang
Each time you come down, perform:
800m run
20 Push Ups

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Shoulder Press in Split Stance x 5 reps (95/65)
A2. Every 90 seconds x 2 sets
Push Press in Split Stance x 5 reps (135/95)

B. Every 2 minutes x 5 minutes
Split Jerk
*Sets 1-2 x 2 @ 70-75%
*Sets 3-4 x 1 @ 80-85%
*Sets 5-6 Build to a Heavy Single

C. 3 sets of:
Chinese Rows x 6-8 reps (Moderate)
Rest 30 seconds
3D Banded Pull Aparts x 10-15 reps
Rest 30 seconds
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Pause Back Squats x 2 reps
*Set 1 @ 70%
*Sets 2-4 @ 75%

B. Every 2 minutes x 6 sets of:
Hang Clean + Split Jerk
*Set 1 x 3+1 @ 70%
*Set 2 x 2+1 @ 75%
*Sets 3-6 x 1+1 @ 80%

C. 3 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
KB Weighted Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
50 Cal Row
25 Deadlifts (185/135)
25 Wall Balls (20/14)
50 CTB Pull Ups
25 Wall Balls
25 Deadlifts
50 Cal Row

Level 3:

EMOM x 21 minutes
Min 1: 1 Legless Rope Climb + 1 Rope Climb
MIn 2: 5 Strict + 5 Kipping HSPU (Deficit)
Min 3: 15/10 Assault Bike Cals

 

SWOD Saturday November 18th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B. For time:
42.30.18
Wall Balls (20/14)
Sit Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Deadlift
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%

B. EMOM x 18 minutes
Min 1: 10 Burpees (6″ Target)
Min 2: 30 Double Unders + 10 TTB
Min 3: 15 Wall Balls (30/20)

C. Complete
Banded Good Mornings x 100 reps
Barbell Floor Press x 100 reps (Empty)
Banded Pull Aparts x 100 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Bench Press
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%

B. AMRAP in 20 minutes of:
400m run
11 Power Snatch (95/65)
17 Pull Ups
13 Power Cleans

C. Complete
Banded Good Mornings x 100 reps
Barbell Floor Press x 100 reps (Empty)
Banded Pull Aparts x 100 reps

2-A-DAY

Rest Day

SWOD Friday November 17th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B. AMRAP in 15 minutes
400m run
11 Power Snatch (95/65)
12 Pull Ups
13 Power Cleans

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
Front Squat x 2 reps
*Build to a Heavy Set for the Day.
A2. Every 2 minutes x 3 sets
Front Squat x 4 reps
*Use 80-85% of “A1”

B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 75%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 80%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 85%

C. 3 sets of:
Prone DB Rows x 8-10 reps (Moderate)
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Snatch + OH Squat
*Sets 1-2 x 2+2 @ 70-75%
*Sets 3-4 x 2+2 @ 80%
*Sets 5-6 x 1+1 @ 85%

B. Every 2 minutes x 6 sets
Front Squat Wave
*Set 1 x 3 @ 80% *Set 2 x 2 @ 85%
*Set 3 x 1 @ 90% *Set 4 x 3 @ 85%
*Set 5 x 2 @ 90% *Set 6 x 1 @ 95%

C. 3 sets of:
Wtd Hip Extension x 15 reps+20s Hold on last rep
Rest 30 seconds
DB Upright Row x 10-12 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 20 minutes of:
400m run
11 Power Snatch (95/65)
17 Pull Ups
13 Power Cleans

Level 3:

5 rounds for time of:
20 Wall Balls (30/20)
50 Dbl-Unders
4 Strict Muscle Ups

 

SWOD Thursday November 16th

– 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 of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

B. Every 2 minutes x 3 sets
Snatch Pulls x 6 reps (NOT TnG)
*Sets 1-2 @ 70%
*Set 3 @ 80%

C. 3 sets of:
DB Single Leg Split Squat x 8-10 reps/Leg (Mod-Tough)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Over & Backs x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Clean + Jerk
*Sets 1-2 x 2+2 @ 70-75%
*Sets 3-4 x 2+2 @ 80%
*Sets 5-6 x 1+1 @ 85%

B. EMOM x 10 minutes
Min 1: 4 Sandbag Clean + 4 Squats (150/100)
Min 2: 8 DB Bench Press (Heavy)

C. 3 sets of:
Front Rack Reverse Lunges x 16 Alt reps (Mod-Tough)
Rest 30 seconds
Strict CTB Pull Ups x 3-5 reps
Rest 30 seconds
Strict TTB x 8-10 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
42.30.18
Wall Balls (20/14)
21.15.9
TTB

Level 3:

Every 5 minutes x 4 sets of:
20/15 Cal Row
15 Dbl KB Snatch (1.5/1pd)
10 BBJO (24/20″)
5 Bar Muscle Ups

 

SWOD Tuesday November 14th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. 4 rounds
10 Thrusters (95/65)
50 Dbl-Unders
7 Strict Pull Ups

Level 2: Self led Warm-Up.

B1. Every 2 minutes x 4 sets of:
2 Front Squat + Jerk
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
B2. Every 2 minutes x 4 sets of:
Front Squat + Jerk
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%

B. Every 90 seconds x 5 sets
Snatch
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 70%
*Sets 4-5 x 1 rep @ 75-80%

C. 3 sets of:
Front Rack Reverse Lunges x 12 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Shoulder Press in Split Stance x 3 reps (115/85)
A2. Every 90 seconds x 2 sets
Push Press in Split Stance x 3 reps (135-155/95-105)

B. Every 2 minutes x 5 minutes
Pause Split Jerk + Split Jerk
*Set 1 x 1+2 @ 70%
*Set 2 x 1+2 @ 75%
*Sets 3-5 x 1+2 @ 80%

C. 4 sets of
Hang Snatch Pulls (BTK) x 3 reps @ 85-90%
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

Complete a 6 minute HS Hold
Each time you come down, perform:
40 Dbl-Unders
20 KB Swings (1.5/1pd)
15 Burpee Box Jumps (24/20″)

Level 3:

For time:
42.30.18
DB OH Squats (55/35)
GHD Sit Ups
*42 – R 21/L 21
*30 – R 15/L 15
*18 – R 9/L 9

 

SWOD Friday November 10th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
30 OH Squats (95/65)
10 CTB Pull Ups/10 Ring Dips
20 OH Squats
5 CTB Pull Ups/5 Ring Dips

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch x 3 reps
Tall Box Jump x 4 reps (Step Down)
*Sets 1-2 (Light)
*Sets 3-4 x (Moderate)

B. Every 2 minutes x 6 sets
Power Snatch + Snatch
*Sets 1-3 x 2+2 @ 65-70%
*Sets 4-6 x 1+1 @ 75%

C. 3 sets of:
Prone DB Rows x 8-10 reps (Moderate)
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Pause Back Squats x 3 reps
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%

B. Every 2 minutes x 6 sets of:
Power Clean + Front Squat + Hang Clean + Front Squat
*Sets 1-2 x 2+1+2+1 @ 65-70%
*Sets 3-4 x 2+1+1+1 @ 70-75%
*Sets 5-6 x 1+1+1+1 @ 75-80%

C. 3 sets of:
Sandbag Bear Hug Hold x 60 seconds (150/100)
Rest 30 seconds
DB Front+Lateral Raises x 10-15 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

Every 5 minutes x 4 sets
30/20 Cal Row
15 Wall Balls (30/20)
10 Alt DB Snatch (70/50)

Level 3:

For time:
30 OH Squats (115/85)
15 Muscle Ups
20 OH Squts
10 Muscle Ups

 

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