SWOD Saturday March 17th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. For time:
10 Strict Pull Ups
12 KIpping Pull Ups
14 CTB Pull Ups
*No Butterfly*

B. 2 rounds for time:
800m run
50 Wall Balls (24/20″)
25 TTB

D. 3 sets of:
KB Windmills 5 rep/Side
Rest 30 seconds
Hanging Hollow Hold x 30 seconds
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

 Level 3:

A. Every 90 seconds x 5 sets
Power Snatch x 2 reps
*Sets 1-5 @ 65%

B. Every 90 seconds x 5 sets
Power Clean x 2 reps
*Sets 1-5 @ 65%

C. 5 sets of:
10 CTB Pull Ups
12 Thrusters (95/65)
10 Box Jumps (24/20″)
Rest 60 seconds

D. 3 sets of:
400m run
Rest 60 seconds

2-A-DAY

Rest Day

WOD Saturday March 17th

– Midday 3.0 from 9:30am-11:30am
– “18.4” from 11:30am-1:00pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Jumping Jacks
25ft Hip Opener/Closer

Warm-Up: (AMRAP in 5 minutes)
100 Skips
Into…
10 Reverse Lunge
10 KB Swings
10 Gobet Squats
30s Plank Hold

Technique:

Review
– Back Squat

Warm Up

*Set 1 x 10 reps (Bar)
*Set 2 x 7 reps (Light)
*Set 3 x 5 reps (Moderate)
*Set 4 x 3 reps (Moderate)

WOD

Every 2 minutes x 6 sets
Back Squat 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 60-65% for your first working set.
*Pup
Back Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

WOD Thursday March 15th

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
Samson Stretch x 25ft
Supine Scorpines x 10 reps
VStep x 25ft
T-Twists x 10 reps

Warm-Up: (AMRAP in 5 minutes)
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds of:
5 Ring Jump to Support
7 Push Ups
9 Squats
*Switch back an forth for 6 minutes

Technique:

Review
– Wall Ball
– Muscle Up
– CTB Pull Up
– Ring Dip

WOD

For time:
2000m row or 4km Bike
100 Wall Balls (20/14)
20 Muscle Ups

*Pack
2000m row or 4km Bike
75 Wall Balls (20/14)
10 Muscle Ups or 20 CTB Pull Ups + 20 Ring Dips
*Pack
1500m row or 3km Bike
50 Wall Balls (20/14)
20 Banded Pull Ups + 20 P-Bar Dips

SWOD Wednesday/Thursday March 14th&15th

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Power Snatch + Hang Squat Snatch + OH Squat
*Sets 1-2 x 3+2+1 @ 6RPM
*Sets 3-4 x 2+2+1 @ 7RPM
*Sets 5-6 x 1+1+1 @ 8RPM

B. For time
800m run
50 Wall Balls (20/14)
20 CTB Pull Ups
20 Ring Dips

Level 2:

A. Every 2 minutes x 6 sets
Hang Clean + Split Jerk
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

B. EMOM x 8 minutes
Power Clean x 2 reps
*Sets 1-8 @ 70-75% of 1RM P.Clean

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Single Arm Side Ring Plank Hold x 30-45s/Side
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean Pull + Clean + Split Jerk
*Work off MAX from Mar 1st
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 2 minutes x 4 sets
Front Squat x 3 reps
*Based off 3RM
*Sets 1-2 x 80%
*Sets 3-4 x 90%

C. 3 sets of:
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
DB Bent Over Rows x 12-15 reps
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes
3.6.9.12.18.21..etc
HSPU (Open Standard)
6.6.6.9.9.9.12.12.12..etc
DB Deadlifts (50/35)
*Add 3 reps to the HSPU each round, and 3 reps to
the Deadlift every 3 rounds.

Level 3:

EMOM x 16 minutes
Min 1: 50ft HS Walk (25ft O/B)
Min 2: 7 DB Thrusters (50/35) + 5 CTB Pull Ups
Min 3: 20 Wall Balls (20/14)
Min 4:7 Deadlifts (225/155) + 5 CTB Pull Ups

 

WOD Wednesday March 14th

– No Midday 3.0

WOD

Rest Day

Or

4 rounds for time; In Pairs
400m run
12 Thrusters (95/65)
12 TTB

*Athlete “A” will complete a full round then Athlete “B” will complete a full round, alt back and forth until both partners have completed 4 rounds each.
*Only one Athlete may be working at a time.
*Athletes must tag at the barbell before switching.

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

SWOD Tuesday March 13th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
15 TTB
35 Squats
15 DB Shoulder Press (45/30)

Level 2:

A. Every 2 minutes x 6 sets
Hang Snatch
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

B. EMOM x 8 minutes
Power Snatch x 2 reps
*Sets 1-8 @ 70-75% of 1RM P.Snatch

C. 3 sets of:
Ring “Y” Row x 6-8 reps
Rest 30 seconds
Banded Face Puls x 20 reps
Rest 30 seconds
Strict TTB x 10 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Push Jerk x 5 reps
*Work off MAX from Feb 27th
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 90 seconds x 8 sets
Split Jerk x 2 reps
*70-75% of 1RM Split Jerk

D. 3 sets of:
Strict CTB Pull Ups x 10 reps
Rest 30 seconds
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
24 Burpees
42 KB Swings (1.5/1pd)
24 Pull Ups

Level 3:

AMRAP in 7 minutes
10 Power Cleans (135/95)
10 Assault Bke Cals
— Rest 1 minute —
AMRAP in 2 minutes
MAX Assault Bike Cals

 

WOD Tuesday March 13th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
T-Spine Opener x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 Scap Pull ups
5 Wall Facing Squats
25ft Crab Walk

Warm-Up: (EMOM x 6 minutes)
MIn 1: 5 Burpees + 20s Hollow Hold
Min 2: 20 Mnt Climbers + 50ft Shuttle

Technique:

Review
– HSPU
– Sit Up
– Squat

WOD

3 rounds for time
50 Sit Ups
50 Squats
25 Strict HSPU

*Pack
3 rounds for time
35 Sit Ups
35 Squats
15 Strict HSPU or 20 Box HSPU
*Pup
25 Sit Ups
25 Squats
15 Box HSPU

WOD Monday March 12th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
10 Deadbugs
25ft Banded Lateral Walk (5/5)
10 RDL’s
25ft Bear Crawl

Warm-Up: (AMRAP in 6 minutes)
500m row
Into..
10 Ring Rows
10 KB Deadlifts
8 KB Swings
8 Alt Lateral Lunge
6 Push Ups
6 Hollow Rocks

Technique:

Review
– SDHP
– Push Press

WOD

AMRAP in 7 minutes of:
7 SDHP (135/95)
7 Push Press

*Pack
AMRAP in 7 minutes
7 SDHP (115/85)
7 Push Press
*Pup
AMRAP in 7 minutes
7 SDHP (95/65)
7 Push Press

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