SWOD Saturday January 19th

STRENGTH

Level 2:

A. Every 2 minutes x 5 sets
Pause Front + Front Squat
*Sets 1-5 x 1+2
*Build to a Max for the Day

B. Every 6 minutes x 3 sets
400m run
5 Wall Walks
20 Alt DB Snatches
*Set 1 @ 55/40
*Set 2 @ 50/35
*Set 3 @ 45/30

C. 3 sets of:
30 seconds x MAX Banded Pull Aparts
Rest 30 seconds
30 seconds x MAX Banded Front Raises
Rest 30 sexonds
30 seconds x MAX Hollow Rocks

Level 3:

A. EMOM x 10 minutes
Min 1: 15/10 Cal Row
Min 2: 10/8 Cal Bike

B. 3 rounds for time:
40 Wall Balls (20/14)
30 TTB
20 Deadlifts (225/155)
10 Muscle Ups

C. EMOM x 6 minites
Min 1: Sandbag Hold
Min 2: Rest

 

SWOD Friday January 18th

STRENGTH

Level 2:

A. 3 sets, NOT for time:
4 Rope Pull Ups
6 Ring to Chest Pull Up
8 Strict Pull Ups
– Rest as needed b/t –

B. EMOM x 10 minutes
Min 1: 10 Front Squats (115/85)
Min 2: 12 Burpees Over the Bar

C. 3 sets for time:
21.15.9
Cal Row
Plate GTOH (45/35)
Cal Bike

D. EMOM x 6 minutes
Min 1: Sandbag Hold (150/100)
Min 2: Rest

Level 3:
A.
Every 2 minutes x 6 sets
1 1/4 Front Squat x 3 reps
*Sets 1-2 @ 65-70% of 1RM Front Squat
*Sets 3-6 @ 75%

B. Every 90 seconds x 6 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 65-70% of 1RM C&J
*Sets 3-6 x 2+2 @ 75

C. 3 rounds for time:
400m run
3 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats

D. 3 sets of:
KB Split Squat x 6 reps/Leg
Rest 30 seconds
KB Front Rack Wall Sit x 30-45 seconds
Rest 30 seconds
Dbl KB Overhead Hold x 30-45 seconds
Rest 90 seconds

 

WOD Friday January 18th

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
V Step x 25ft
Supine Scorpion x 10 Alt reps
Bird dog x 5 reps/Side
Inch Worm x 25ft

Warm Up:

AMRAP 4 minutes
50 Skips
9 Ring Rows (Palms Up or Down)
6 Alt Jumping Lunges
3 Push Ups

Technique & Review:

A. Every 2 minutes x 4 sets
DB or KB Reverse Lunges x 20 Alt reps
*Build in weight over the 4 sets

B. Every 2 minutes x 4 sets
Single Arm DB Press x 6 reps/Arm
*Build in weight over the 4 sets

C. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

WOD

AMRAP in 8 minutes
20 Wall Balls (20/14)
10 Burpee Pull Ups

*Pack
20 Wall Balls
7 Burpee Pull Ups
*Pup
15 Wall Balls
5 Burpee Pull Ups

SWOD Thursday January 17th

 

Level 2:

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

B. Every 2 minutes x 4 sets
300/250m row
MAX DB Hang Cleans (45/30)
Rest 1 minute

C. EMOM x 12 minutes
Min 1: (R) Single Arm DB OH Walking Lunge x 50ft
Min 2: 5 CTB Pull Ups + 7 TTB
Min 3: (L) Single Arm DB OH Walking Lunge x 50ft
Min 4: Dbl-Unders x 60 reps

D. 3 sets of:
Dbl KB Deadlifts x 30 seconds
Rest 30 seconds
Dbl KB Front Squats x 30 seconds
Rest 60 seconds

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 6 sets
Hang Snatch x 2 reps
*Set 1 @ 70% of 1RM Snatch
*Set 2 @ 75%
*Sets 4-6 @ 80%

C. AMRAP in 3 minutes x 4 sets
15/10 Cal Row
8 DB Box Step Overs (50/35) @ 24/20”
6 Hang DB Clean & Jerk
MAX BBJO
Rest 2 minutes

D. 3 sets of:
Ring to Chest Pull Up + Strict Muscle Up + Strict Dip (2+2+4)
Rest 30 seconds
Incline DB Fly’s x 10-12 reps
Rest 90 seconds

 

WOD Thursday January 17th

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Cat Camel x 10 reps
Samson Stretch x 25ft

Warm Up:

EMOM x 6 minutes
Min 1: 8 Plate GTOH + 3 Burpees to the Plate
Min 2: 5 KB Swings + 10 Hollow Rocks

Technique & Review:

Clean & Jerk
– Burgener Warm Up
– 3 Pos Power Clean + Push Jerk (Building to Workout Weight)

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Squats
– Russian Squats x 5 reps
– Wall Facing Squats x 7 reps
– TEMPO Squats x 5 reps @3311
– Squat x 5-7 reps

WOD

For time:
21.15.9
Clean & Jerk (95/65)
Strict Pull Ups
Squats
Sit Ups

*Pack
21.15.9
Clean & Jerk (75/55)
Strict Pull Ups
Squats
Sit Ups
*Pup
15.12.9
Clean & Jerk (75/55)
Strict Banded Pull Ups
Squats
Sit Ups

WOD Wednesday January 16th

– No Midday 3.0

WOD

3 rounds for total reps; In Pairs

2 minute – Max Cal Row
Rest 1 minute
2 minute – Max BBJO (20″)
Rest 1 minute
2 minute – Max Assault Bike Cals
Rest 1 minute
2 minute – Max Alt DB Snatch (50/35)
Rest 1 minute

*Only one Athlete is working at a time.
*Athletes can switch out whenever they see fit.

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Tuesday January 15th

Mobility:
Pigeon Stretch x 90 seconds/Side
Cat Camel x 1 minute

Movement Prep:
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up:

AMRAP in 5 minutes of:
100 Single Skips
10 Reverse Lunge
10 KB Deadlift
10 Goblet Squats
30s Plank Hold

Technique & Review:

Deadlift
– Good Mornings x 10 reps (Bar)
– RDL x 10 reps
– Deadlift x 10 reps

Warm up sets

*Set 1 x 10 reps @ Light
– Rest 2 minutes –

*Set 2 x 7 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 5 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 4 minutes x 6 sets
Deadlift

*Set 1 x 5 reps
*Sets 2-3 x 3 reps
*Sets 4-6 x 1 rep

*Workout Options

– Over the course of 6 sets Build to a Heavy Single or new 1RM
for the Day.
– Choose a weight based off your 1RM and work up to that % for
your set of 5 and sets of 3 and 1 (60-80%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

SWOD Tuesday January 15th

STRENGTH

Level 2:

A. EMOM x 6 minutes
Min 1: Muscle Snatch x 3 reps
Min 2: Drop Snatch + Snatch Balance
*Using 50% of 1RM P.Snatch

B. Every 2 minutes x 6 sets
Hang Snatch + Snatch
*Sets 1-2 @ 65-70% of 1RM Snatch
*Sets 3-4 @ 75%
*Sets 5-6 @ 80-85%

C. 2 rounds for time:
20 Strict Pull Ups
30 Push Ups
40 Front Squats (75/55)

D. 3 sets of:
Wtd Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
Side Hollow Rocks x 5-7 reps/Side
Rest 90 seconds

Level 3:

A. Every 2 minutes x 4 sets
Snatch Balance x 3 reps @ 80% of 1RM Snatch
Into…
Box Hurdle Jump Over x 3 reps

B. Every 90 seconds x 6 sets
Hang Power Clean + Push Jerk
*Sets 1-2 x 1+2 @ 65-70% of 1RM P.Clean
*Sets 3-5 x 1+2 @ 75%
*Set 6 x 1+2 @ 80%

C. AMRAP in 20 minutes
5 DB Thursters (50/35)
7 DB Power Cleans
10 Strict Ring Dips

D. 3 sets of:
Seated Filly Press x 10 reps/Side
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
L-Sit Flutter Kicks x 15-20 seconds
Rest 90 seconds

 

WOD Monday January 14th

Mobility:
Couch Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Opener x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Hip Closer x 25ft

Warm Up:

25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Thruster
– 5 Strict Press
– 5 Push Press
– 5 Front Squat
– 5 Thrusters

1 round
100m Jog
7 Thrusters
100m Jog

WOD

For Time:
9 Thrusters (65/45)
800m run
15 Thrusters
800m run
21 Thrusters

*Pack
Same as Rx
*Pup
9 Thrusters (65/45)
400m run
15 Thrusters
400m run
21 Thrusters

SWOD Monday January 14th

STRENGTH

Level 2:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 70%
*Set 2 x 3 reps @ 80%
*Set 3-x 1 rep @ 85%
*Sets 4-5 x 10 reps @ 70%

B. 5 sets of:
5 Bar Facing Burpees
10 Deadlifts (225/155)
5 Bar Facing Burpees
– Rest 30 seconds b/t sets –

C. 3 sets of:
Standing DB Fly’s x 10 reps
Rest 30 seconds
Side Plank x 45 seconds/Side
Rest 30 seconds
Ab Rollouts x 10 reps
Rest 90 seconds

Level 3:

A. Every 90 seconds x 6 sets
Hang Power Snatch + Snatch
*Sets 1-2 x 1+2 @ 65-70% of 1RM Snatch
*Sets 3-5 x 1+2 @ 75%
*Set 6 x 1+2 @ 80%

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

C. 4 sets of:
Single Arm DB Row x 10 reps/Arm
Rest 30 seconds
Hip Extensions x 10-15 reps @ 3131 TEMPO
Rest 30 seconds
Wtd Plank Hold x 30-45 seconds (Add load each set)
Rest 90 seconds

 

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