SWOD Friday December 21st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

– All Levels do the Class

“12 Days of Christmas”
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

WOD Thursday December 20th

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up: (AMRAP in 5 minutes)
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 8 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 6 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 5 minutes x 5 sets
Deadlift x 10 reps

*Workout Options*

– Over the course of 5 sets Build to a Heavy set of 10 reps
for the Day.

– Choose a weight based off your 1RM and work across all 5
sets with that weight (60-70%)

– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

SWOD Thursday December 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: False Grip Static Hang x 10-15 seconds (Rings)
Min 2: Muscle Up Beat Swing x 8-10 reps

B. EMOM x 6 minutes
Min 1: Piked Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: TEMPO Box HSPU x 4-6 reps @ 5111

C. EMOM x 10 minutes
Clean x 1 rep
*Sets 1-10 @ 70-80% of 1RM

D. For time:
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull Ups

E. Complete
50 Banded Tricep Push Downs
100 Hollow Rocks
50 Banded Tricep Push Downs

Level 3:

A. EMOM x 6 minutes
Min 1: 3 TEMPO Cleans (Light)
Min 2: 4 Bounding Broad Jumps

B. Every 2 minutes x 6 sets
High Hang Clean + Push Press +
Hang Clean + Push Jerk +
Clean + Split Jerk
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80-85%
*Based off “Big Clean Complex” from Nov 22nd

C. Every 3 minutes x 4 sets
Snatch Pulls x 3 reps @ 110%
Into..
KB Front Rack Wall Sit x 60 seconds (16kg/12kg)

D. For Time:

3 rounds of:
5 Thrusters (135/95)
50 Dbl-Unders
Then Into..
5 Rope Climbs
Then Into…
15 Push Press (135/95)
30 Burpees Over the Bar
15 Push Press

 

WOD Wednesday December 19th

– No Midday 3.0

WOD

Rest Day

Or

“Micah”
AMRAP in 19 minutes; In Pairs
12 Cal Row or Bike
12 Hang Power Snatch (95/65)
+
19 Synchro Bar Facing Burpees

*1 round is
Athlete “A” will complete 12 Cals on the Rower or Bike. Athlete “B” will complete 12 Hang Power Snatch. When both athletes have completed the work they will switch and complete the Row or Bike and Hang Power Snatch. Then they will both Complete 19 Synchro Burpees Over the Bar.

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

WOD Tuesday December 18th

– No Midday 3.0

Mobility:
Overhead Banded Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep: (AMRAP in 4 minutes)
Lunge + PVC Pass Throughs x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
3D Banded Pull Aparts x 10 reps

Warm Up:
EMOM x 6 minutes
4 Push Ups
8 Alt Jumping Lunges
Single Skip 45s

Technique & Review:

2 rounds of: (Dowel x 1/Bar x 1)
– Jerk Balance x 5 reps
– Tall Jerk x 4 reps
– Split Jerk x 3 reps

Warm up sets

*Set 1 x 7 reps @ Bar-Light
– Rest 90 seconds –

*Set 2 x 5 reps @ Light-Moderate
– Rest 90 seconds –

*Set 3 x 3 reps @ Moderate
– Rest 90 seconds –

WOD

Every 3 minutes x 6 sets
Split Jerk x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.

*Rx – Start around 65-70% for your first working set.
*Pack
Start around 55-60% for your first working set.
*Pup
Split Jerks x 3-5 reps
*Build to weight where you can focus on good
technique and feel comfortable.

SWOD Tuesday December 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
2 Power Cleans + Push Jerk
*Sets 1-3 @ 75% of 1RM C&J
*sets 4-6 @ 80%

B. 3 rounds for time:
10 Deadlifts (185/135)
10 Burpee CTB Pull Ups

– Rest 3 minutes —

3 rounds for time:
20 Wall Balls (20/14)
20 TTB

C. 3 sets of:
DB Windmill x 6-8 reps/Arm
Rest 30 seconds
Seated Barbell Good Mornings x 10-15 reps (45/35)
Rest 30 seconds
Ring Plank Hold x 60 seconds
Rest 90 seconds

Level 3:

A. Every 90 seconds x 4 sets
Power Clean + Push Press
*Sets 1-4 x 1+3 @ 75 of 1RM P.Press

B. Every 90 seconds x 5 sets
Power Clean + Pause Split Jerk + Split Jerk
*Sets 1-5 x 2+1+1 @ 75% of 1RM P.Clean

C. For time:
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull Ups

D. 3 sets of:
L-Sit DB Shoulder Press x 12-16 Alt reps
Rest 30 seconds
Strict CTB Pull Up x 5-7 reps
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

 

WOD Monday December 17th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Hamstring Floss x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Samson Stretch x 25ft
T-Twist x 10 reps
Crab Walk x 25ft
Hollow Hold x 15 seconds

Warm Up:
EMOM x 8 minutes
Min 1: 30s of Jumping Jacks
Min 2: 30s of Seated Dowel Shoulder Press
Min 3: 30s of Plate GTOH
Min 4: 30s of Ring Row

Technique & Review:

– DB Snatch
2 rounds of:
Single Arm Deadlift x 4 Alt reps
Deadlift + High Elbow x 6 Alt reps
DB Power Snatch x 8 Alt reps
– Rest 60 seconds –

– TTB
2 rounds of
10 Scap Pull Ups
5 Straight Arm Lean Backs
2-4 Strict TTB/Knee Tuck
10 Beat Swings
3-5 TTB/Knee Tuck
– Rest 60 seconds –

1 round of:
6 Alt DB Snatch
4 TTB

WOD

3 rounds for time:
30 Alt DB Snatches (50/35)
30 TTB

*Pack
3 rounds for time:
30 Alt DB Snatches (40/30)
20 TTB
*Pup
3 rounds for time:
20 Alt DB Snatches (30/25)
20 Knee Tucks

SWOD Monday December 17th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
20 Alt DB Snatches (40/30)
20 TTB

Level 2:

A. Every 2 minutes x 8 sets
Front Squat
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-8 x 1 rep @ Heavy Single for the Day

B. EMOM x 10 minutes
Snatch x 1 rep
*Sets 1-10 @ 70-80% of 1RM Snatch

C. 4 sets of:
Single Arm KB Row x 6-8 reps/Arm
Rest 30 seconds
Seated Banded OH Triceps Extensions x 30 reps
Rest 60 seconds

D. 4 sets of:
Wtd P-Bar Dips x 10-12 reps
Rest 30 seconds
Wtd KB Plank Hold x 45 seconds
Rest 60 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 1 Muscle Snatch + 2 Drop Snatch + 3 OH Squat (Light)
Min 2: Barbell Jump Squats x 6 reps

B. Every 2 minutes x 6 sets
3-Pos Snatch
(Floor+Hang+High Hang)
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80-85%
*Based off Max from Nov 19th

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

D. Every 3 minutes x 4 sets
Clean Pulls x 3 reps
Into..
KB Front Rack Wall Sit x 60 seconds (16kg/12kg)
*Set 1 @ 100%
*Set 2 @ 110%
*Set 3 @ 115%

 

WOD Saturday December 15th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Lat Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 30 seconds/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up: (8-10 minutes of:)
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip x 1
50ft Power Skip for Height x 1
50ft Power Skip for Distance x 1
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:

– Wall Ball

EMOM x 4 minutes
Min 1: 100m Jog + 5 Wall Balls

WOD

For time:
1 Mile Run
50 Wall Balls (20/14)
800m run
35 Wall Balls
400m run
20 Wall Balls

*Pack
1200m run
40 Wall Balls (20/14)
800m run
30 Wall Balls
400m run
20 Wall Balls
*Pup
800m run
35 Wall Balls (20/14)
800m run
25 Wall Balls
400m run
15 Wall Balls