SWOD Saturday November 18th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B. For time:
42.30.18
Wall Balls (20/14)
Sit Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Deadlift
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%

B. EMOM x 18 minutes
Min 1: 10 Burpees (6″ Target)
Min 2: 30 Double Unders + 10 TTB
Min 3: 15 Wall Balls (30/20)

C. Complete
Banded Good Mornings x 100 reps
Barbell Floor Press x 100 reps (Empty)
Banded Pull Aparts x 100 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Bench Press
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%

B. AMRAP in 20 minutes of:
400m run
11 Power Snatch (95/65)
17 Pull Ups
13 Power Cleans

C. Complete
Banded Good Mornings x 100 reps
Barbell Floor Press x 100 reps (Empty)
Banded Pull Aparts x 100 reps

2-A-DAY

Rest Day

WOD Saturday November 18th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

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

Movement Prep: (AMRAP in 4 minutes)
25 Jumping Jacks
25ft Ninja Crawl
25ft Backwards Bear Crawl
20s Plank Hold

Warm-Up:
EMOM x 6 minutes of:
Min 1: 30 Dbl-Unders + 3 x 6 Point Burpees
Min 2: 10 Cal Row

Technique:

Review
– Squat
– Wall Ball
– Sit Up

Focus
– Handstand Hold ( 3 sets x 10-30 second Holds)
– GHD Sit Up ( 3 sets x 5-10 reps, Full ROM or to 90)

WOD

For time:
42.30.18
Wall Balls (20/14)
Sit Ups
TC: 10 minutes

*Pack
Same as Rx
*Pup
35.20.15
Wall Balls (Scale as needed)
Sit Ups

SWOD Friday November 17th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B. AMRAP in 15 minutes
400m run
11 Power Snatch (95/65)
12 Pull Ups
13 Power Cleans

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
Front Squat x 2 reps
*Build to a Heavy Set for the Day.
A2. Every 2 minutes x 3 sets
Front Squat x 4 reps
*Use 80-85% of “A1”

B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 75%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 80%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 85%

C. 3 sets of:
Prone DB Rows x 8-10 reps (Moderate)
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Snatch + OH Squat
*Sets 1-2 x 2+2 @ 70-75%
*Sets 3-4 x 2+2 @ 80%
*Sets 5-6 x 1+1 @ 85%

B. Every 2 minutes x 6 sets
Front Squat Wave
*Set 1 x 3 @ 80% *Set 2 x 2 @ 85%
*Set 3 x 1 @ 90% *Set 4 x 3 @ 85%
*Set 5 x 2 @ 90% *Set 6 x 1 @ 95%

C. 3 sets of:
Wtd Hip Extension x 15 reps+20s Hold on last rep
Rest 30 seconds
DB Upright Row x 10-12 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 20 minutes of:
400m run
11 Power Snatch (95/65)
17 Pull Ups
13 Power Cleans

Level 3:

5 rounds for time of:
20 Wall Balls (30/20)
50 Dbl-Unders
4 Strict Muscle Ups

 

WOD Friday November 17th

– Midday 3.0 from 10:30am-12:30pm

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

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

Warm-Up: (AMRAP in 8 minutes)
200m Jog
10 Scap Pull Ups
5 Burpees
10 KB Swings

Technique:

Review
– Pull Up
– Burgerner Warm Up

Focus
– Cycling Power Snatch & Power Clean

WOD

AMRAP in 20 minutes of:
400m run
11 Power Snatch (95/65)
17 Pull Ups
13 Power Cleans

*Pack
AMRAP in 20 minutes of:
400m run
11 Power Snatch (95/65)
12 Pull Ups
13 Power Cleans
*Pup
AMRAP in 20 minutes of:
200-400m run
11 Power Snatch (Scale as needed)
12 Ring Rows
13 Power Cleans

SWOD Thursday November 16th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

B. Every 2 minutes x 3 sets
Snatch Pulls x 6 reps (NOT TnG)
*Sets 1-2 @ 70%
*Set 3 @ 80%

C. 3 sets of:
DB Single Leg Split Squat x 8-10 reps/Leg (Mod-Tough)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Over & Backs x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Clean + Jerk
*Sets 1-2 x 2+2 @ 70-75%
*Sets 3-4 x 2+2 @ 80%
*Sets 5-6 x 1+1 @ 85%

B. EMOM x 10 minutes
Min 1: 4 Sandbag Clean + 4 Squats (150/100)
Min 2: 8 DB Bench Press (Heavy)

C. 3 sets of:
Front Rack Reverse Lunges x 16 Alt reps (Mod-Tough)
Rest 30 seconds
Strict CTB Pull Ups x 3-5 reps
Rest 30 seconds
Strict TTB x 8-10 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
42.30.18
Wall Balls (20/14)
21.15.9
TTB

Level 3:

Every 5 minutes x 4 sets of:
20/15 Cal Row
15 Dbl KB Snatch (1.5/1pd)
10 BBJO (24/20″)
5 Bar Muscle Ups

 

WOD Thursday November 16th

– Midday 3.0 from 10:30-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 Hollow Rocks
25ft Crab Walk
10 Beat Swings

Warm-Up: (AMRAP in 6 minutes)
25ft Walking Lunge
5 Right Arm DB Press
5 Leftt Arm DB Press
5 HR Push Ups
100m Jog

Technique:

Review
– Split Jerk

Warm up Sets

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

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

WOD

Every 2 minutes x 5 sets
Split Jerk 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.
*Pup
Split Jerk x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

WOD Wednesday November 15th

– No Midday 3.0

WOD

Rest Day

Or

3 rounds each for time; In Pairs
15 Box Jump Overs (24/20″)
10 Power Cleans (135/95)
5 Push Jerks

* Athlete “A” will complete a full round then Athlete “B” will complete a full round
back and forth till both have completed 3 rounds.

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

SWOD Tuesday November 14th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. 4 rounds
10 Thrusters (95/65)
50 Dbl-Unders
7 Strict Pull Ups

Level 2: Self led Warm-Up.

B1. Every 2 minutes x 4 sets of:
2 Front Squat + Jerk
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
B2. Every 2 minutes x 4 sets of:
Front Squat + Jerk
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%

B. Every 90 seconds x 5 sets
Snatch
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 70%
*Sets 4-5 x 1 rep @ 75-80%

C. 3 sets of:
Front Rack Reverse Lunges x 12 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Shoulder Press in Split Stance x 3 reps (115/85)
A2. Every 90 seconds x 2 sets
Push Press in Split Stance x 3 reps (135-155/95-105)

B. Every 2 minutes x 5 minutes
Pause Split Jerk + Split Jerk
*Set 1 x 1+2 @ 70%
*Set 2 x 1+2 @ 75%
*Sets 3-5 x 1+2 @ 80%

C. 4 sets of
Hang Snatch Pulls (BTK) x 3 reps @ 85-90%
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

Complete a 6 minute HS Hold
Each time you come down, perform:
40 Dbl-Unders
20 KB Swings (1.5/1pd)
15 Burpee Box Jumps (24/20″)

Level 3:

For time:
42.30.18
DB OH Squats (55/35)
GHD Sit Ups
*42 – R 21/L 21
*30 – R 15/L 15
*18 – R 9/L 9

 

WOD Tuesday November 14th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Bear Crawl
10 T-Twist
10 Squats
20 Mnt Climbers

Warm-Up: (AMRAP in 6 minutes)
50 Single Skips
5 Box Jumps (Step Down)
10 Russian KB Swings
5 Ring Rows

Technique:

Review
– Rope Climb

Focus
– Burgerner Warm-Up
– Thruster

WOD

5 rounds for time:
15 Thrusters (115/85)
50 Dbl-Unders
3 Rope Climbs

*Pack
5 rounds
10 Thrusters (95/65)
50 Dbl-Unders
2 Rope Climbs
*Pup
4 rounds for time:
10 Thrusters (75/55)
30 Dbl-Unders or 30 seconds of Dbl-Under Attempts
1 Rope Climb or 3 Stand to Lowers

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