SWOD Thursday November 22nd

– No Midday 3,0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Flase Grip Static Hang x 5-10 seconds (Bar Hang)
Min 2: Beat Swing x 15-20 seconds

B. EMOM x 6 minutes
Min 1: Box HS Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: Box HS Walk x 10 Steps R. 10 Steps L

C. EMOM x 12 minutes
Clean & Jerk x 1 rep
*Sets 1-6 @ 80%
*Sets 7-12 @ 85%

D. Starting at 0:00
3 rounds for time:
20/15 Cal Row
50ft DB Walking Lunge (50/35-Hand)

Starting at 10:00
6 rounds for time:
5 Unbroken CTB Pull Ups
12/8 Cal Row

Level 3:

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

B. Every 3 minutes x 4 sets
Big Clean Complex
*High Hang Clean + Hang Clean + Clean + Push Press +
High Hang Clean + Hang Clean + Clean + Push Jerk +
High Hang Clean + Hang Clean + Clean + Split Jerk
*Sets 1-4 x Max for the Day

C. Every 2 minutes x 4 sets
Dead Stop Front Squat x 1 rep
*Sets 1-4 @ 85-90% of 1RM Front Squat

D. 3 sets of:
10 BBJO (24/20″)
15 Wall Balls (30/20)
20 Alt DB Snatch
15 Wall Balls
10 BBJO
Rest 3 minutes
*Rnd 1 @ 50/35
*Rnd 2 @ 60/40
*Rnd 3 @ 70/50

 

WOD Wednesday November 21st

– No Midday 3.0

WOD

Rest Day

Or

4 rounds for time; In Pairs
10 Hang Power Cleans (95/65)
15 Wall Ball Shots (20/14)
10 Push Press
15 Box Jumps (24/20)
10 Hang Power Snatch (95/65)

* Only one athlete may be working at a time.
* Athletes will Alternate exercises until both have completed 2 rounds each.

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

SWOD Tuesday November 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk
*Sets 1-4 @ Build to a 1RM for the Day
*Sets 5-6 x 3 reps @ 70-75% of 1RM

B. Every 3 minutes x 5 sets
Deadlift
*Sets 1-2 x 10 reps @ 50-60% of 1RM
*Set 3 x 8 reps @ 75%
*Sets 4-5 x 6 reps @ 80%

C. 10 rounds for total reps:
45 seconds x MAX Wall Balls (30/20)
Rest 15 seconds
30 seconds x MAX Alt DB Snatch (50/35)
Rest 30 seconds
15 seconds x MAX Push Ups
Rest 45 seconds

D. EMOM x 6 minutes
Min 1: Wtd Chinese Planks
Min 2: Rest

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pause Push Press + 3 Pause Push Jerks (Light)
Min 2: 3 Tall Jerks

B. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 90-95% of Max

C. Every 90 seconds x 5 sets
Power Clean x 3 TnG reps
*Sets 1-5 @ 70% of 1RM P.Clean

D. Starting at 0:00
For time:
21.15.9
Cal Row
(R) KB Snatch (1.5/1pd)
(L) KB Snatch

Starting at 10:00
9.15.21
Pull Up
Cal Bike
Strict Ring Dip

 

WOD Tuesday November 20th

– No Midday 3.0

Mobility:
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

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

Warm Up: (8-10 minutes)
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 Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique:

Review

– Pull Up
2 sets of:
10 Scap Pull-ups
1-3 Strict Pull Ups (Banded if needed)
– Rest 60 seconds –

– Ring Dip
2 sets of:
5 Jump to Supports
5-10s Support Hold
5-10s Dip Hold
1-3 Strict Dips (Banded if needed)
– Rest 60 seconds –

– HSPU
2 sets of
Piked HSPU x 3-5 reps
Box HSPU x 3-5 reps
HSPU x 3-5 reps
– Rest 60 seconds –

WOD

For time:
1200m run
Into…
4 rounds of:
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Into…
1200m run

*Pack
1200m run
4 rounds of:
9 Strict Pull Ups
6 Strict Ring Dips
3 Strict HSPU
1200m run
*Pup
800m run
3 rounds of:
12 Banded Strict Pull Ups
9 Push Ups
6 DB Press
1200m run

SWOD Monday November 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Front Squat x 1 rep @ 85-90%
Into…
Strict HSPU x 4-6 reps
*Choose one of the following that will challenge you.
*Deficit,Ab Mat, Box, DB Press

B. Every 2 minutes x 6 sets
Snatch x 1 rep
*Sets 1-3 @ 80-85% of 1RM
*Sets 4-6 @ 85-90%

C. 4 sets of:
Wtd Hip Extensions x 10-12 reps
Rest 30 seconds
Seated Filly Press x 8-10 reps/Arm
Rest 30 seconds
Side Plank Reach Throughs x 10-12 reps/Side
Rest 90 seconds

Level 3:

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

B. Every 2 minutes x 6 sets
3-Pos Snatch
(Floor+Hang+High Hang)
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 90-95% of Max

C. Every 3 minutes x 5 sets
Back Squat Wave
*Sets 1.3.5 x 5 reps @ 70-75% of 1RM
*Sets 2.4.6 x 1 rep @ 80-85%

D. 3 sets of:
Clean Pull Off Riser x 5 reps @ 105-110%
Rest 30 seconds
Strict Muscle Up x 1-3 reps
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

 

WOD Monday November 19th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Overhead Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Samson + T-Spine Opener x 5 reps/Side
Supine Scorpions x 10 reps/Side

Warm Up:
EMOM x 5 minutes
15 Jumping Jacks
5 KB Swings
5 Ring RowS

Technique:

Review

– Burgener Warm Up
– Power Clean
– Push Jerk
– Power Snatch

Power Clean/Snatch
2 rounds of:
– High Hang x 3 reps
– Hang x 3 reps
– Floor x reps

3 sets
Power Clean + Push Jerk x 3 reps
or
Power Snatch x 3 reps
– Build to workout load.

WOD

“Grace”
30 Clean & Jerks (135/95)
– or –
“Isabel”
30 Snatch (135/95)
*Time Cap 10 minutes

*Pack
Grace or Isabel (95-115/65-85)
*Pup
Grace or Isabel (75-95/45-65)

WOD Saturday November 17th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Coach led Dynamic Movement

Warm Up:
EMOM x 6 minutes
Min 1: 45s Shuttle Run (25ft O/B)
Min 2: 45s Row or Bike

Technique:

Review

2 rounds of:
KB Swing x 5-7 reps (Build to workout load)
Burpees x 3 reps
Squats x 5-7 reps
Rest 60 seconds

WOD

10 rounds for total reps:
45 seconds x MAX KB Swings (1.5/1pd)
– Rest 15 seconds –
30 seconds x MAX Burpees
– Rest 30 seconds –
15 seconds x MAX Squats
– Rest 45 seconds –

*Pack
8 rounds
*Pup
6 rounds

SWOD Saturday November 17th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Bench Press
*Sets 1-2 x 6-8 reps @ Moderate
*Sets 3-4 x 10 reps @ 10RM for the Day

B. For time:
1200m run
Into…
4 rounds of:
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Into…
1200m run

C. Complete
50 Ab Roll Outs

Level 3:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ 70-75% of Moderate set

B. For time:
1200m run
Into…
4 rounds of: (Wearing a 20/14lb vest)
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Into…
1200m run

D. Complete
100 Banded Good Mornings
50 Wtd Sit Ups

 

SWOD Friday November 16th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1&4 x 6 reps @ 70% of 1RM
*Sets 2&5 x 4 reps @ 75%
*Sets 3&6 x 1 rep @ 80-85%

B. Every 90 seconds x 6 sets
Hang Clean + Front Squat
*Sets 1-2 @ 75% of 1RM C&J
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

C. 4 rounds for time:
50ft DB Walking Lunge (50/35)
40 Sit Ups
20 Pull Ups

D. 3 sets of:
3D Banded Pull Aparts x 25 reps
Rest 30 seconds
Banded Hollow Lat Pull Downs x 25 reps
Rest 60 seconds

Level 3:

A. EMOM x 10 minutes
Power Snatch
*Sets 1-10 @ 80% of 1RM Power Snatch

B. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 2 reps @ 90%
*Sets 3-4 x 1 rep @ 95%

C. 3 rounds for time:
500m row
21 Thrusters (75/55)
12 Burpees Over the Bar

D. 3 sets of:
Wtd Cossack Squat x 6-8 reps/Side
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 60 seconds