SWOD Monday January 8th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B. Every 2 minutes x 6 sets
Split Jerk
*Sets 1-2 x 3 reps @ 65-70%
*Sets 3-4 x 2 reps @ 75%
*Sets 5-6 x 1 rep @ 80-85%

C. 3 sets of:
Good Mornings x 8 reps
Rest 30 seconds
DB Step Ups x 12 reps/Leg (24/20″)
Rest 30 seconds
Hip Extensions x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (115/85)
Stiff Leg Landing Box Jump x 3 reps
*Pause in the Dip Pos for 3s before each Snatch

B. Every 2 minutes x 5 sets
Snatch Pull + Hang Snatch (ATK)
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-5 x 1+1 x 2 @ 80-85%

C. Every 2 minutes x 7 sets
Back Squat x 3 reps @ 80%

D. 3 sets of:
Bridge KB Press x 10 Alt reps
Rest 30 seconds
Dbl-KB Sumo Deadlift x 20 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
50/40 Cal Row
15 BBJO (24/20″)
20 Alt DB Snatch (50/35)

Level 3:

3 rounds for time:
60 Squats
30 GHD Sit Ups
15 Strict HSPU

 

WOD Monday January 8th

– No Midday 3.0

Mobility:
Couch Stretch x 1 minutes/Side
Banded Overhead Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson
5 Jump Squats
25ft V-Step
10 Hollow Rocks

Warm-Up: (AMRAP in 6 minutes)
50 Skips
10 Scap Pull Ups
5 Ring Rows
10 KB Swings

Technique:

Review
– Burgener Warm Up
– Squat Clean
– Push Jerk
– Burpee Pull Up

WOD

5 rounds for time:
7 Squat Cleans (165/115)
7 Shoulder to Overhead
7 Burpee CTB Pull Ups
Rest 2 minutes b/t rounds

*Pack
5 rounds for time:
7 Squat Cleans (115/85)
7 Shoulder to Overhead
7 Burpee Pull Ups
*Pup
4 rounds for time:
7 Squat OR Power Cleans (65-96/55-65)
7 Shoulder to Overhead
7 Burpees
7 Banded Pull Ups

WOD Saturday January 6th

– Midday 3.0 from 9:30am-11:30am
– No TCP

Mobility:
Pigeon Stretch x 1 minutes/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
DeadBugs x 10 reps
Banded Pull Aparts x 15 reps
Banded Lateral Walk x 10 reps/Side

Warm-Up: (AMRAP in 8 minutes)
200m Jog
10 Plate Ground to Overhead
5 Hollow Rocks + 15 Hollow Hold
10 Walking Lunges
5 Ring Rows

Technique:

Review
– KB Snatch
– Sit Up
– Lunges

WOD

4 rounds of:
1 Minute of KB Snatch (1.5/1pd)
1 Minute of Sit Ups
1 minute of Stationary Lunges
*Switch arms at the 30 second mark

*Pack
4 rounds of:
1 Minute of KB Snatch (1-1.5pd/12g-1pd)
1 Minute of Sit Ups
1 minute of Stationary Lunges
*Pup
3 rounds of:
1 Minute of Single Arm KB Swing (Scale as needed)
1 Minute of Sit Ups
1 minute of Stationary Lunges

SWOD Saturday January 6th

– Midday 3.0 from 9:30am-11:30am
– No TCP

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Set 1 x 2+1 x 2 @ 65%
*Sets 2-6 x 2+1 x 2 @ 70%

B. Every 2 minutes x 4 sets
Clean Pull + Clean
*Set 1 x 1+1 x 2 @ 70%
*Sets 2-4 x 1+1 x 2 @ 75%

C. 3 sets of:
Good Mornings x 8 reps (Moderate)
Rest 30 seconds
Single Arm DB Rows x 12 reps/Arm
Rest 30 seconds
Medball V-Ups x 20 reps
Rest 90 seconds

2-A-DAY

Rest Day

SWOD Friday January 5th

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Go based on feel, focus on perferct Tech and Speed.

B. 4 rounds for time:
400m run
50 Squats

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Back Squat x 8 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%

B. EMOM x 12 minutes
Min 1: Russian Dips x 3-5 reps
Min 2: Wall Facing Shoulder Taps x 10-12 Alt reps
Min 3: CTB Pull Ups x 8-10 reps

C. 3 sets of:
Barbell Bent-Over Rows x 15 reps (Moderate)
Rest 30 seconds
Seated DB Tricep Extensions x 15 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
High Hang Clean x 3 reps (135/95)
Wall Ball x 3 reps (30/20ln to 11ft)

B. Every 2 minutes x 6 sets
Power Snatch + OH Squat
*Set 1 x 1+1 x 2 @ 70%
*Sets 2-6 x 1+1 x 2 @ 75%

C. Every 2 minutes x 5 sets
Front Squat x 3 reps @ 70%

D. 3 sets of:
Single Leg RDL x 10/Leg
Rest 30 seconds
Banded Plank Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 12 minutes
1 Squat Snatch (135/95)
3 Clean & Jerk
30 Dbl-Unders

Level 3:

5 rounds for time:
7 DB Squat Cleans (50/35)
7 DB Shoulder to Overhead
7 Burpee CTB Pull Ups
Rest 2 minutes b/t rounds

 

WOD Friday January 5th

– No Midday 3.0

Mobility:
Banded Couch Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Quadruped T-Spine Opener x 10 reps/Side
Plank Shoulder Taps x 20 Alt reps
Supine Scorpins x 20 Alt reps

Warm-Up: (AMRAP in 6 minutes)
50 Skips
10 Alt Box Step Ups
5 Burpees
30s Paleo Chair

Technique:

Review
– Squat Therapy
– Running Drills

WOD

4 rounds for time:
400m run
50 Squats

*Pack
4 rounds for time:
400m run
30 Squats
*Pup
4 rounds for time:
200m run
25 Squats

WOD Thursday January 4th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
20 Mnt Climbers
25ft V-Step
10 BirdDogs
25ft Inch Worm

Warm-Up: (AMRAP in 6 minutes)
10 Cal Row
5 Drop Squats
10 KB Swings
5 Push Ups

Technique:

Review
– Burgener Warm Up
– 3 Pos Clean

Warm Up sets

Every 2 minutes x 2 sets of
Clean x 3 reps @ 40-50%

Every 2 minutes x 2 sets of
Clean x 2 reps @ 50-60%

WOD

Every 2 minutes x 6 sets
Clean x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Rx – Start around 70-75% for your first working set.
*Pack – Start around 65-70% for your first working set.
*PupBuild to weight where you can focus on good technique
and feel comfortable of a Squat Clean or Power Clean x 3-5 reps

SWOD Thursday January 4th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. 4 sets of (Light x 2 Moderate x 2)
Tall Clean + Pause Push Press +
Hang Clean (ATK) + Pause Push Jerk +
Hang Power Clean + Pause Split Jerk
Rest 60 to 90 seconds

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean + Split Jerk
*Sets 1-2 x 2+1+2 @ 60% of 1RM C&J
*Sets 3-4 x 1+2+1 @ 65-70%
*Sets 5-6 x 1+1+1 @ 70%

C. 3 sets of:
L-Sit DB Press x 10-12 reps
Rest 30 seconds
Single Arm KB Lateral Lunge x 6-8/Leg
Rest 30 seconds
Plank Alt Hip Taps x 60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Muscle Snatch + Snatch Grip P.Press + OH Squat
*Sets 1-5 x 3+5+2 @ Light to Moderate
*Perform a 3s Pause in the bottom of each OH Squat

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean + Push Jerk
*Sets 1-3 x 1+1+1 x 2 @ 70% of 1RM PC
*Sets 4-6 x 1+1+1 x 2 @ 75%

C. 3 sets of:
Barbell Bent-Over Rows x 15 reps (Moderate)
Rest 30 seconds
Toes to Rope x 3-5 reps
Rest 30 seconds
KB or DB Hollow Rocks x 45-50 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
75 Dbl-Under
21 KB Swings (1.5/1pd)
12 CTB Pull Ups

Level 3:

Every 6 minutes x 4 sets
40/30 Cal Row
15 BBJO (24/20″)
15 Thrusters (75/55)
*Increasing effort each round.

 

WOD Wednesday January 3rd

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs

45 Thrusters (95/65)
45 TTB

– Rest 2 minutes –

45 Pull Ups
45 BBJO (24/20″)

* Only one athlete may be working at a time.
* Athletes may break up the reps as they see fit.
* Athletes must tag before switching.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

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