SWOD Thursday February 14th

STRENGTH

A. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 8 reps @ 60%
*Set 2 x 6 reps @ 70%
*Set 3 x 4 rep @ 80%
*Sets 4-5 x 10RM

B. AMRAP in 13 minutes
55 TTB
55 DB Front Squats
55 CTB Pull Ups
55 DB Push Press
**Rx – 55/35
** Scaled – 35 reps & 40/25

C. 3 sets of:
Wtd Cossack Squat x 12 Alt reps
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Chinese Plank Hold x 60 seconds
Rest 90 seconds

SWOD Tuesday February 12th

STRENGTH

A. EMOM x 6 minutes
Min 1: Single Leg Bounding Broad Jump x 25ft/Leg
Min 2: Snatch Balance x 4 reps @ 50-60% of 1RM Snatch

B. Every 90 seconds x 6 sets
Power Clean + Push Jerk
*Sets 1-2 @ 70-75% of 1RM Snatch
*Sets 3-6 @ 80%

C. 4 x 2 minute rounds of:
20/15 Asssault Bike Cals
10 Alt Reverse Front Rack Lunges (115/85) or (95/65)
MAX Hang Squat Snatches
Rest 2 minutes
*If you cannot perform the set amount of Cals in 60-75 seconds reduce to 15/10

D. 3 sets of:
Strict BOX HSPU x MAX reps (2-8″ Deficit)
Rest 60 seconds
Standing DB Lateral Raises x 10-12 reps
Rest 60 seconds
Sandbag Carry x 100ft (150/100)
Rest 60 seconds

SWOD Monday February 11th

STRENGTH

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

B. Every 2 minutes x 5 sets
Pause Back Squat + Back Squat
*Sets 1-2 x 1+2 @ 70-75%
*Sets 3-5 x 1+2 @ 80%

C. For time:
1 to 10
TTB
*Perform 3 Burpees to 6″ Target after each set.

D. 3 sets of:
Strict Pull Ups x MAX reps
Rest 60 seconds
Seated Filly Press x 10 reps/Side
Rest 60 seconds
Side Plank Hold x 30-60 seconds/Side
Rest 60 seconds

SWOD Saturday February 9th

STRENGTH

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ 75% of Heavy set of 4 reps

B. Every 2:30 minutes x 4 sets
Shoulder Press x 6 reps @ Moderate
Into…
P-Bar Dips x 8-10 reps

C. For Time:
24-18-12:
Dbl-KB Snatch
Box Jump Overs
KB Front Squats
** Rx – 24/16kg & 30/24″ Box
* Scaled – Dbl DB Snatch 45/30 & 24/20″ Box

D. Complete
2 minutes of L-Sit Hang

SWOD Friday February 8th

STRENGTH

A. Every 2 minutes x 6 sets
Clean & Jerk x 2 reps
*Sets 1-2 @ 65-70% of 1RM C&J
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 85%

B. 4 sets of:
20/15 Assault Bike Cals
10 CTB Pull Ups
5 GTOH
3-5 Bar Muscle Ups
– Rest 3 minutes –
*Sets 1-2 @135-185/95-135
*Sets 3-4 @185-205/135-145

C. 3 sets of:
KB Single Leg RDL x 10 reps/Leg
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
Banded Hollow Pull Aparts x 30 reps
Rest 90 seconds

SWOD Thursday February 7th

STRENGTH

A. Every 90 seconds x 4 sets
Muscle Snatch x 1 rep
Drop Snatch x 1 rep
Snatch Balance x 1 rep
*Sets 1-2 @ 75/55
*Sets 3-4 @ 95/65

B. Every 90 seconds x 6 sets
Snatch Deadlift (BTK) + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

C. 10 rounds for time:
9 DB Thrusters (35/25)
35 Dbl-Unders

D. 3 sets of:
Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
L-Sit Leg Pumps x 30-45 seconds
Rest 90 seconds

SWOD Tuesday February 5th

STRENGTH

A. Every 3 minutes x 4 sets
Pause Back Squat + Back Squat
*Sets 1-4 x 1+2 @ 70% of 1RM Back Squat

B. EMOM x 10 minutes
Min 1: 8 Deadlifts (185-225/135-155)
Min 2: 8 Push Ups + 8 Ring Dips

C. 4 rounds for time:
25 KB Swings
25 Wall Balls
*Rx 32kg/24kg & 30/20lbs
*Scaled 24kg/16kg & 20/14lbs

D. 3 sets of:
KB Front Rack Lunge x 20 Alt reps
Rest 30 seconds
Wtd Hip Extensions x 15 reps
Rest 90 seconds

SWOD Monday February 4th

STRENGTH

A. EMOM x 10 minutes
Min 1: 5 DB Front Squats + 3 DB Push Press
Min 2: Unbroken Dbl-Unders x 60 reps
*DB’s 40-50/30-35

B. EMOM x 8 minutes
Hang Power Snatch + Snatch
*Sets 1-4 @ 60% of 1RM
*Sets 5-8 @ 65%

C. 4 sets of:
5 Burpees Over the Bar
10 TnG reps
5 Burpees Over the Bar
– Rest 2 minutes –
*Sets 1-2
Power Snatch (95/65)
*Sets 3-4
Power Clean (115/85)

D. 3 sets of:
Side Plank x 45-60 seconds/Side
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 60 seconds

SWOD Saturday February 2nd

STRENGTH

Level 2:
A. 3 rounds for time:
2km Bike
3 rounds of:
* 2 Wall Walks + 4 Alt DB Snatch (60/40) + 8 Burpees Over the DB

B. 3 sets of:
DB Split Squat x 10 reps/Leg
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3:

A. 3 rounds for time:
1000m row
5 rounds of “Cindy”
* 5 Pull Ups + 10 Push Ups + 15 Squats

B. 3 sets of:
Dbl-KB Deadlift x 15 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

SWOD Friday February 1st

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-2 @ 70-75% of 1RM C&J
*Sets 3-4 @ 80%
*Sets 5-6 @ 85-90%

B. 3 sets of:
10 Ring Dips
1 Rope Climb
10 TTB
1 Rope Climb
Rest 2 minutes

C. 4 rounds for time:
50 Dbl-Unders
3 Sandbag Cleans (150/100)
6 Sandbag Squats
50ft Sandbag Carry

D. Complete
2 minute of Wall Facing HS Hold
*Break as needed.

Level 3:

A. EMOM x 6 minutes
Min 1: Bike x 45s @ EZ Pace
Min 2: Jump Squat x 4 reps @ 30% of 1RM

B. Every 90 seconds x 5 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 70-75% of 1RM C&J
*Sets 3-5 x 2+2 @ 80-85%
*Set 6 x 2+2 @ 75%

C. For time:
250m row
15 Box Jump Overs (30/24″)
15 Devils Press (50/35)
15 Box Jump Overs
250m row

D. Complete
5 minute of Sandbag Bear Hug (150/100)
*Break as needed.

 

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