SWOD Thursday November 9th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 3 sets of:
High Hang Clean + Hang Clean
*Set 1 @ 65%
*Sets 2-3 @ 70%
A2. Every 2 minutes x 4 sets
Hang Clean x 1 rep
*Sets 1-2 @ 75-80%
*Sets 3-4 @ 85-90%

B. Every 2 minutes x 4 sets
10 Seated DB Shoulder Press (Tough)
8 Strict Pull Ups
6 Strict Ring Dips

C. 3 sets of:
Strict TTB x 8-10 reps
Rest 30 seconds
L-Sit Flutter Kicks x 20-30 seconds
Rest 30 seconds
Hollow Rocks x 15 reps
Rest 90 seconds

Level 3: 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 sets of:
Push Jerk (BTN) + Push Jerk + Split Jerk
*Set 1 @ 70%
*Sets 2-5 @ 75%

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

2-A-DAY

Level 2:

For time:
30 OH Squats (115/85)
15 Burpee Pull Ups
20 OH Squats
10 Burpee Pull Ups

Level 3:

Every 4 minutes x 5 sets
20/15 Assault Bike Cals
15 Wall Balls (30/20)
5 Power Cleans (185/135)

 

SWOD Tuesday November 7th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Hang Clean + Front Squat + 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. AMRAP in 12 minutes
100m run
10 Ring Dips
100m run
5 Wall Walks

Level 2: Self led Warm-Up:

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch @ 50%
Min 2: 30s Hollow Hold

B. Every 2 minutes x 4 sets
Snatch
*Sets 1-2 x 2 reps @ 60%
*Sets 3-4 x 2 reps @ 65%
*Sets 5-6 x 1 rep @ 70-75%
*Sets 7-8 x 1 rep @ 80-85%

C. 3 sets of:
DB Bench Press x 6-8 reps @3131
Rest 30 seconds
Side Plank Reach Through x 10 reps/Side
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B. Every 2 minutes x 6 sets
Clean Pull + Clean + Jerk
*Sets 1-2 x 1+2+1 @ 70%
*Sets 3-6 x 1+2+1 @ 75%

C. 3 sets of:
Russian Dips x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

2-A-DAY

Level 2:

2 rounds for time:
15 Clean & Jerk (115/85)
15 TTB
15 Assault Bike Cals

Level 3:

4 rounds for time:
5 Muscle Ups
10 Front Squats (165/115)
15 TTB
70 Dbl-Unders

 

SWOD Monday November 6th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 70-75%
*Sets 4-6 x 1 rep @ 80-85%

C. 3 sets of:
Front Rack Reverse Lunges x 16 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.

A. Every 2 minutes x 6 sets
Dead-Stop Front Squat x 3 reps
*Build to a Heavy Triple for the Day

B. Every 90 seconds x 6 sets
Snatch + OH Squat
*Sets 1-2 x 2+1 @ 70%
*Sets 3-6 x 2+1 @ 75%

C. 3 sets of
Hang Snatch Pulls(BTK) x 3 reps @ 80%
Rest 30 seconds
TEMPO Ring Dips x 10-12 reps @ 3111
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
10 Squat Snatch (135/95)
20 Burpees

Level 3:

AMRAP in 20 minutes
20/15 Cal row
15 Strict HSPU
10 Sandbag Cleans (150/100)

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SWOD Saturday November 4th

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

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Sumo Deadlift
*Sets 1-2 x 8 reps (Moderate)
*Sets 3-4 x 6 reps (Heavy)
*Sets 5-6 x 4 reps (Tough)

B. 3 sets of:
KB Front Rack Squats x 10 reps (1.5/1pd)
Banded Good Mornings x 25 reps
Ring Row x 10 reps (Feet on a Box)
90 seconds

“C. 2 sets of “”Taksnaps Shoulders”””
12 DB Front Raises
12 DB Lateral Raises
12 DB Bent-Over Fly’s
12 DB Kick Backs
12 DB Hammer Curls
12 DB Shoulder Press
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Set 1 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 10 reps @ 60%

B. Every 2 minutes x 4 sets
Sumo Deadlift x 10 reps
*Sets 1-2 @ Moderate
*Sets 3-4 @ Tough
*Not TnG reps.

C. 3 sets of:
10 DB Roll Backs
10 DB Tate Press
10 DB Floor Press
Rest 60 seconds

2-A-DAY

Rest Day

SWOD Friday November 3rd

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch DL (BTK) + Pause Snatch (ATK) + Snatch Balance
*Sets 1-3 x 3+2+1 @ 60-65%
*Sets 4-6 x 1+2+3 @ 70%

B. Every 3 minutes x 4 sets
Shoulder Press x 10 reps
*Sets 1-2 @ Moderate
*Sets 3-4 @ Tough

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 90 seconds x 5 sets
5 Barbell Jump Squats (95/65)
10 Russain KB Swings (2/1.5pd)

B. Every 2 minutes x 5 sets; Off Blocks (ATK)
Clean Pull + Power Clean + Push Press
*Sets 1-2 x 3+2+3 @ 70% of 1RM P.Clean
*Sets 3-5 x 2+2+2 @ 75%

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

2-A-DAY

Level 2:

4 rounds for time:
30/20 Cal Row
20 GHD Sit Ups (Only to 90)

Level 3:

3 rounds for time:
10 Squat Snatch (155/105)
20 Burpees

 

SWOD Thursday November 3rd

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds of:
400m run
50 Dbl-Unders
10 Push Jerks (95/65)
15 Pull Ups
10 Hang Squat Cleans
Rest 3 minutes

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 8 reps @65%
*Sets 2-3 x 4 reps @ 75%
*Sets 4-6 x 2 reps @ 85%

B. Every 2 minutes x 5 sets of:
Hang Clean + Push Jerk + Clean + Jerk
*Build to a Heavy Set for the Day.

C. 3 sets of:
DB Single Leg Split Squat x 12-15 reps/Leg (Light-Mod)
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. EMOM x 10 minutes
Front Squat
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-5 x 1 @ 80-85%
*Sets 6-10 x 1 @ 90-95%

B. Every 2 minutes x 5 sets
Snatch Pull+ 2-Pos Power Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ Heavy Set 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
Plate Plank Slide x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

“10 rounds of “”Cindy”” for time:”
5 Pull Ups
10 Push Ups
15 Squats
*200m Med Ball run after each round. (20/14)

Level 3:

5 rounds for time:
30 Cal Row
20 GHD Sit Ups

 

SWOD Tuesday October 31st

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. EMOM x 9 minutes
Min 1: Bar Muscle Up x 2-5 (Progression)
Min 2: Wall Ball x 5-7 (30/20)
MIn 3: Wall Facing HS Hold x 30-45 seconds

B1. Every 2 minutes x 4 sets of:
Hang Clean + Clean + Jerk
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
B2. Every 2 minutes x 4 sets of:
Clean + Jerk
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

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. EMOM x 6 minutes
3-Pos Snatch
*Sets 1-3 @ 50%
*Sets 4-6 @ 60

B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Build to a Heavy Set for the Day

C. 3 sets of:
Glute Bridge DB Bench Press x 6-8 reps/Arm (Mod)
Rest 30 seconds
DB Upright Row x 10-12 reps (Light)
Rest 30 seconds
5s Pause Clean DL (BTK) x 3 reps @ 90-100%
Rest 90 seconds

2-A-DAY

Level 2:

3 x 5 minute rounds
0:00-2:00 minutes
400m run
AMRAP – Dbl-Unders
2:00-3:00
AMRAP – DB Push Jerks (35/25)
3:00- 4:00
AMRAP – Pull Ups
4:00-5:00
AMRAP – DB Hang Squat Cleans (35/25)
Rest 5 minutes b/t rounds

Level 3:

AMRAP in 7 minutes of:
5 SDHP (115/85)
5 Strict HSPU

— Rest 3 minutes —

AMRAP in 7 minutes of:
5 Squat Clean Thrusters (115/85)
5 TTB

 

SWOD Monday October 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 7 minutes
5 SDHP (95/65)
5 HSPU

Level 2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
1 1/4 Front Squats
*Sets 1-2 x 2 reps @ 75% of 1RM Clean
*Sets 3-5 x 1 rep @ 85%

B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 65-70%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 75%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 80-85%

C. 3 sets of:
Glute Bridge DB Bench Press x 6-8 reps/Arm (Mod)
Rest 30 seconds
DB Upright Row x 10-12 reps (Light) @ 2121
Rest 30 seconds
Wtd KB Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Hang Clean (ATK) + P.Jerk + Clean + Split Jerk
*Build to a Heavy Set for the Day

B. Every 2 minutes x 7 sets
Back Squat Wave
*Sets 1,3,5,7 x 5 reps @ 60%-65%-70%-70%
*Sets 2,4,6 x 1 rep @ 75%-80%-85%

C. 3 sets of:
Single Leg Barbell RDL x 8-10/Leg (Light)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes of:
5 SDHP (115/85)
5 HSPU (Strict or Kipping)

Level 3:

3 x 5 minute rounds
0:00-2:00 minutes
400m run
AMRAP – BBJO (24/20″)
2:00-3:00
AMRAP – Man Makers (55/35)
3:00- 4:00
AMRAP – Muscle Ups
4:00-5:00
AMRAP – Assault Bike Cals
Rest 5 minutes b/t rounds

 

SWOD Saturday October 28th

– 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 7 reps @ 6RPE
*Sets 3-4 x 5 reps @ 7RPE
*Sets 5-6 x 3 reps @ 8RPE

B. For time:
400m run
100m Plated OH Waiters Walk (45/35lb)
800m run
100m Plated OH Waiters Walk
400m run

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 2 sets
3s Pause Front Squats
*Set 1 x 2 reps @ 70%
*Set 2 x 2 reps @ 75%
A2. Every 2 minutes x 4 sets
Front Squat x 2 reps @ 80%

B. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-6 @ 80%

C. 3 sets of:
Clean Grip Bent-Over Rows x 6-8 reps (Mod)
Rest 30 seconds
TEMPO Ring Dips x 5-7 reps @ 3131
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Hang Power Snatch + Drop Snatch Balance
*Sets 1-2 x 3+3 (Light)
*Sets 3-5 x 3+1 (Moderate)

B1. EMOM x 6 minutes
Snatch + OH Squat
*Sets 1-3 @ 70%
*Sets 4-6 @ 75%
B1. EMOM x 6 minutes
Snatch
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%

C. 3 sets of:
Single Arm KB Front Rack Step Up x 10/Leg (2/1.5pd)
Rest 30 seconds
Nordic Hamstring Curls x 8-10 reps
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Rest Day

SWOD Friday October 27th

– 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
DB Bench Press
*Sets 1-2 x 8 reps (Moderate)
*Sets 3-4 x 6 reps (Heavy)
*Sets 5-6 x 4 reps (Tough)

B. 3 sets of:
200m Sled Walk (135/90)
Turkish Get Ups x 3 reps/Side (1.5/1pd)
Russain KB Swings x 15 reps (2/1.5pd)

C. 3 sets of:
Seated BTN Shoulder Press x 10-12 reps (Light)
Rest 30 seconds
Powell Raises x 15-20 reps/Arm (Light)
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
5 Barbell Jump Squats (95/65)
10 Russain KB Swings (2/1.5pd)

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

C. 3 sets of:
Incline Fly’s + Windmills x 10+10 reps (Light)
Rest 30 seconds
Wtd Hip Extensions x 10 reps
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
20 Alt DB Stationary Lunges (50/35)
10 Burpees

Level 3:

For time:
9.12.15
Clean & Jerk (115/85)
TTB
Assault Bike Cals

 

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