SWOD Monday November 4th

– 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
Front Squat x 1 rep
Build to a Heavy Single or 1RM

B. Every 2 minutes x 6 sets
Hang Clean + Clean
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 80-85%

C. 3 sets of:
Split Stance Good Mornings x 10-15 reps (Light)
Rest 30 seconds
Bent-Over DB Fly’s x 15 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets
Snatch
*Sets 1-2 x 3 @ 60%
*Sets 3-4 x 2 @ 70%
*Sets 5-8 x 1 @ 80%

B. Every 2 minutes x 4 sets
Back Squat
*Set 1 x 4 @ 80%
*Sets 2-3 x 4 @ 85%
*Set 4 x 10 @ 65-70%

C. 3 sets of:
Supinated Bent-Over Rows x 10-12 reps (Mod)
Rest 30 seconds
DB Single Leg RDL’s x 6-8 reps/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45s/Side
Rest 90 seconds

2-A-DAY

L2 & L3

AMRAP in 12 minutes
25 Pull Ups
50 Cal Row
100 OH Squats (45)
50 Box Jumps (24/20″)
25 Pull Ups

SWOD Saturday December 2nd

– 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 10 reps (Moderate)
*Sets 3-4 x 8 reps (Heavy)
*Sets 5-6 x 46reps (Tough)

B. 3 sets of:
Russian KB Swings x 10-15 reps (2/1.5pd)
Single Arm KB Front Rack Sterp Up x 6-8/Side
DB Upright Row x 10-12 reps (Light)
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 4 reps @ 75%
*Sets 2-4 x 2 reps @ 80%
*Sets 5-6 x 10 reps @ 65%

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:
Good Mornings x 15-20 reps (Light)
DB Tate Press x 10-15 reps (Moderate)
Ab Roll Outs x 10-15 reps
Rest 60 seconds

2-A-DAY

Rest Day

SWOD Friday December 1st

– 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.For time
40.30.20.10.5
KB Swings (1.5/1pd)
50.40.30.20.10
Sit 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
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. 3 sets of:
KB Weighted Plank Hold x 45-60 seconds
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 4 sets
Barbell Jump Squats x 3 reps @ 20% of 1RM
Tall Box Jump x 3 reps (Build)

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

C. 3 sets of:
Wtd Hip Extension x 15 reps + 20s Hold after the 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:

For time:
40/30 Cal Row
20 BBJO (24/20″)
40 Wall Ball Shots (20/14)
20 BBJO
40/30 Cal Row

Level 3:

3 rounds for time of:
50ft Right Arm OH Walking Lunge (55/35)
50 Squats
50ft Left Arm OH Walking Lunge (55/35)
100 Dbl-Unders

 

SWOD Thursday November 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 20 minutes
800m run
15 Burpees

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
Power Snatch x 1 rep
*Sets 1-2 @ 75% *Sets 3-4 @ 80%
A2. Every 2 minutes x 3 sets
Snatch x 1 rep
*80-85% of 1RM

B. Every 2 minutes x 6 sets
Front 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%

C. 3 sets of:
DB Single Leg Split Squat x 8-10 reps/Leg (Mod-Tough)
Rest 30 seconds
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
Wtd Hollow Rocks x 15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Front Squats x 4 reps
*75% of 1RM

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Power Snatch + Snatch
*Sets 1-2 x 2+2 @ 65%
*Sets 3-4 x 1+2 @ 70%
*Sets 5-6 x 1+2 @ 75-80%

C. 3 sets of:
DB Prone Rows x 6-8 reps (Moderate)
Rest 30 seconds
Banded Paloff Press x 10-15 reps/Side
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time of:
400m run
12 Power Snatch (115/85)
6 Bar Muscle Ups

Level 3:

For time:
30/20 Assault Bike Cals
20 BBJO (24/20″)
40 Wall Ball Shots (30/20)
20 BBJO
30/20 Assault Bike Cals

 

SWOD Tuesday November 28th

– No Midday 3.0

STREGNTH

Level 1: Class Warm-Up.

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

B. 3 rounds for time
50 Squats
15 DB Shoulder Press or Strict HSPU
15 Strict Pull Ups
30s L-Hang

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean x 3 reps
*Start around 70-75%
*Build to a Heavy 3RM for the Day

B. Every 2 minutes x 3 sets
Clean Pulls x 6 reps
*Sets 1-2 @ 70%
*Set 3 @ 80%

C. 3 sets of:
KB Front Rack Hold x 45-60 seconds (1.5/1pd)
Rest 30 seconds
Split Jerk BTN Press x 8-10 reps (Light)
Rest 30 seconds
20 Hollow Rocks + 20s Hollow Hold
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. EMOM x 12 minutes
Min 1: GHD Sit Ups x 15-20 reps
Min 2: Sandbag Squats x 10 reps (150/100)
Min 3: Triple Unders x 5-10 reps

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
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

For time:
50.40.30.20.10
KB Swings (1.5/1pd)
10.15.20.25.30
Box Jumps (24/20″) w/Step Down

Level 3:

3 rounds for time of:
400m run
12 Power Snatch (115/85)
6 Bar Muscle Ups

 

SWOD Monday November 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
Back Squat Wave
*Set 1 x 5 @ 70% *Set 4 x 5 @ 80%
*Set 2 x 3 @ 80% *Set 5 x 3 @ 85%
*Set 3 x 1 @ 90% *Set 6 x 1 @ 95%

B. Every 2 minutes x 6 sets
Power Snatch
*Start at 70-75% of 1RM
*Build to a Heavy Single for the Day

C. 3 sets of:
Single Arm DB Press x 8-10 reps/Arm
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
Bent-Over DB Fly’s x 15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squats
*Set 1 x 6 @ 70%
*Sets 2-3 x 4 @ 75%
*Sets 4-5 x 2 @ 80%
*Set 6 x 10 @ 60-65%

B. Every 2 minutes x 6 sets of:
Power Snatch + Hang Power Snatch
*Sets 1-2 x 3+2 @ 60%
*Sets 3-6 x 2+2 @ 70%

C. 3 sets of:
Snatch Grip Rows 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:
800m run
200ft Walking Lunge
800m run
200ft Walking Lunge

Level 3:

3 rounds for time:
50/40 Cal Row
25 Strict HSPU
25 CTB Pull Ups

 

SWOD Saturday November 25th

– 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 x 4 reps
*Sets 1-2 @ 7RPE
*Sets 3-4 @ 8RPE
*Sets 5-6 @ 9RPE

B. For time:
400m run
200ft Walking Lunge
400m run
200ft Walking Lunge

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Close Grip 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. Every 2 minutes x 4 sets
Clean Grip RDL x 6 reps
*Tough weight across all 4 sets

C. Complete
Banded Pull Aparts x 100 reps
Banded Good Mornings x 100 reps
Banded Tricep Push Downs x 100 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Sumo 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. Every 2 minutes x 4 sets
DB Bench Press x 6 reps
*Tough weight across all 4 sets

C. 3 sets of:
10 DB Roll Backs
25 Banded Good Mornings
10 DB Tate Press
25 Banded Good Mornings
Rest 60 seconds

2-A-DAY

Rest Day

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