SWOD Monday October 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 7 minutes
5 SDHP (95/65)
5 HSPU

Level 2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
1 1/4 Front Squats
*Sets 1-2 x 2 reps @ 75% of 1RM Clean
*Sets 3-5 x 1 rep @ 85%

B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 65-70%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 75%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 80-85%

C. 3 sets of:
Glute Bridge DB Bench Press x 6-8 reps/Arm (Mod)
Rest 30 seconds
DB Upright Row x 10-12 reps (Light) @ 2121
Rest 30 seconds
Wtd KB Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Hang Clean (ATK) + P.Jerk + Clean + Split Jerk
*Build to a Heavy Set for the Day

B. Every 2 minutes x 7 sets
Back Squat Wave
*Sets 1,3,5,7 x 5 reps @ 60%-65%-70%-70%
*Sets 2,4,6 x 1 rep @ 75%-80%-85%

C. 3 sets of:
Single Leg Barbell RDL x 8-10/Leg (Light)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes of:
5 SDHP (115/85)
5 HSPU (Strict or Kipping)

Level 3:

3 x 5 minute rounds
0:00-2:00 minutes
400m run
AMRAP – BBJO (24/20″)
2:00-3:00
AMRAP – Man Makers (55/35)
3:00- 4:00
AMRAP – Muscle Ups
4:00-5:00
AMRAP – Assault Bike Cals
Rest 5 minutes b/t rounds

 

WOD Monday October 30th

 

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Glute Bridges
20s Hollow Hold
50ft Side Shuttle

Warm-Up: (AMRAP in 8 minutes)
100m Jog
10 T-Twists
5 Push Ups
10 Alt Single Leg RDL
10 KB Sumo Deadlifts

Technique:

Review
– SDHP

Focus

– HSPU & Progressions
– Pike (3 sets x 3-5 reps)
– Box (3 sets x 3-5 reps)
– Strict (3 sets x 1-5 reps)
– Kipping (3 sets x 1-5 reps)

WOD

AMRAP in 7 minutes of:
5 SDHP (115/85)
5 Strict HSPU

*Pack
AMRAP in 7 minutes of:
5 SDHP (95/65)
5 HSPU (Kipping)
*Pup
AMRAP in 7 minutes of:
5 SDHP (65-75/35-55)
5 Box HSPU

SWOD Saturday October 28th

– 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 7 reps @ 6RPE
*Sets 3-4 x 5 reps @ 7RPE
*Sets 5-6 x 3 reps @ 8RPE

B. For time:
400m run
100m Plated OH Waiters Walk (45/35lb)
800m run
100m Plated OH Waiters Walk
400m run

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 2 sets
3s Pause Front Squats
*Set 1 x 2 reps @ 70%
*Set 2 x 2 reps @ 75%
A2. Every 2 minutes x 4 sets
Front Squat x 2 reps @ 80%

B. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-6 @ 80%

C. 3 sets of:
Clean Grip Bent-Over Rows x 6-8 reps (Mod)
Rest 30 seconds
TEMPO Ring Dips x 5-7 reps @ 3131
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Hang Power Snatch + Drop Snatch Balance
*Sets 1-2 x 3+3 (Light)
*Sets 3-5 x 3+1 (Moderate)

B1. EMOM x 6 minutes
Snatch + OH Squat
*Sets 1-3 @ 70%
*Sets 4-6 @ 75%
B1. EMOM x 6 minutes
Snatch
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%

C. 3 sets of:
Single Arm KB Front Rack Step Up x 10/Leg (2/1.5pd)
Rest 30 seconds
Nordic Hamstring Curls x 8-10 reps
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Rest Day

WOD Saturday October 28th

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

Mobility:
Couch Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
50 Single Skips
25ft V-Step
25ft Ninja Crawl

Warm-Up: (AMRAP in 8 minutes)
250m row
5 Burpees
25ft Walking Lunge
10 Squats

Technique:

Review
– Farmer Carry

Focus
– Running Drills

WOD

For time:
400m run
100m Farmer Carry (70/55)
800m run
100m Farmer Carry
400m run

*Pack
400m run
100m Farmer Carry (50/35)
800m run
100m Farmer Carry
400m run
*Pup
200m run
100m Farmer Carry (40/35)
600m run
100m Farmer Carry
200m run

SWOD Friday October 27th

– 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
DB Bench Press
*Sets 1-2 x 8 reps (Moderate)
*Sets 3-4 x 6 reps (Heavy)
*Sets 5-6 x 4 reps (Tough)

B. 3 sets of:
200m Sled Walk (135/90)
Turkish Get Ups x 3 reps/Side (1.5/1pd)
Russain KB Swings x 15 reps (2/1.5pd)

C. 3 sets of:
Seated BTN Shoulder Press x 10-12 reps (Light)
Rest 30 seconds
Powell Raises x 15-20 reps/Arm (Light)
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
5 Barbell Jump Squats (95/65)
10 Russain KB Swings (2/1.5pd)

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

C. 3 sets of:
Incline Fly’s + Windmills x 10+10 reps (Light)
Rest 30 seconds
Wtd Hip Extensions x 10 reps
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
20 Alt DB Stationary Lunges (50/35)
10 Burpees

Level 3:

For time:
9.12.15
Clean & Jerk (115/85)
TTB
Assault Bike Cals

 

WOD Friday October 27th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25 Jumping Jacks
25ft Samson Stretch
25ft Inch Worm

Warm-Up: (AMRAP in 6 minutes)
5 Box Jumps (Step Down)
10 Russian KB Swings
5 Goblet Squats
50ft Shuttle

Technique:

Review
– Power Clean
– Burgener Warm-Up.

Warm-Up Sets

Every 2 minutes x 2 sets
Power Clean x 5 reps @ 40-50%
Every 2 minutes x 2 sets
Power Clean x 3 reps @ 50-60%

WOD

Every 2 minutes x 9 sets

Power Clean

Set 1 x 10 reps @ 60-65%
Set 2 x 5 reps @ 70-75%
Set 3 x 3 reps @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90% +
Set 7 x 3 reps @ 85%
Set 8 x 5 reps @ 75-80%
Set 9 x 10 reps @ 65-70%
* Pack – 9 sets 50-60-70-75-80-85-75-65-55 % Effort
* Pups – 9 sets @ 50-70 % Effort

SWOD Thursday October 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
50 Sit Ups
40 TTB
30 Medball Sit Up (20/14)
20 Pull Ups
10 Strict Pull Ups
5 Bar Muscle Ups or (1 Hips to Bar + 1 Pull Up) x 5

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Clean Pull + Muscle Clean + Front Squat
*Sets 1-2 x 3+2+1 (Light)
*Sets 3-4 x 1+2+3 (Moderate)

B1. Every 2 minutes x 3 sets of:
3 High Hang Clean + Split Jerk @ 60-65%
B2. Every 2 minutes x 3 sets of:
2 Hang Clean + Split Jerk @ 70%
B3. Every 2 minutes x 3 sets of:
Clean + Split Jerk @ 75%

C. 3 sets of:
Snatch Grip Bent-Over Rows x 6-8 (Mod)
Rest 30 seconds
Single Arm KB Front Rack Step Up x 10/Leg (2/1.5pd)
Rest 30 seconds
Hollow Hold Flutter Kicks x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up

A. EMOM x 10 minutes
Front Squat
*Sets 1-2 x 3 @ 60%
*Sets 3-4 x 2 @ 70%
*Sets 5-6 x 1 @ 80%
*Sets 7-10 x 1 @ 85-90%

B. Every 2 minutes x 5 sets
3-Pos Power Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ Heavy Set for the Day

C. 3 sets of:
Seated Single Arm DB Press x 6-8/Arm (Mod-Tough)
Rest 30 seconds
DB Front + Lateral Raises x 15-20 (Light)
Rest 30 seconds
Chinese Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
60 Sit Ups
50 TTB
40 Medball Sit Up (20/14)
30 Pull Ups
20 Strict Pull Ups
10 Bar Muscle Ups

Level 3:

For time:
400m run
100m Sandbag Carry (150/100)
800m run
100m Sandbag Carry
400m run

 

WOD Thursday October 26th

– Midday 3.0 from 10:30am-12:30pm

Mobility: (Upper)
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

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

Warm-Up: (AMRAP in 8 minutes)
200m Jog
10 Ring Rows
5 Perfect Push Ups
10 Hollow Rocks

Technique:

Review
– Sit Up
– Medball Sit Up (Ball touches floor behind & feet infront)
– Strict Pull Up

Focus
– Beat Swing ( 3 sets x 2-3 reps)
– TTB + Cycling reps ( 3 sets x 3-5 reps)
– Hips to Bar ( 3 sets x 2-3 reps)
– Bar Muscle Ups ( 3 sets x 1-3 reps)

WOD

For time:
60 Sit Ups
50 TTB
40 Medball Sit Up (20/14)
30 Pull Ups
20 Strict Pull Ups
10 Bar Muscle Ups

*Pack
50 Sit Ups
40 TTB
30 Medball Sit Up (20/14)
20 Pull Ups
10 Strict Pull Ups
5 Bar Muscle Ups or (1 Hips to Bar + 1 Pull Up) x 5
*Pup
40 Sit Ups
30 Knee Tucks
20 Medball Sit Up (Scale as needed)
15 Banded Pull Ups
10 Strict Banded Pull Ups or Ring Rows
10 Jumping CTB Pull Ups

Wednesday October 25th

– No Midday 3.0

WOD

Rest Day

Or

5 rounds for time; In Pairs
200m run
20 Wall Balls (20/14)
200m run
20 Burpee Box Jumps (24/20″)

*Athletes will perform the runs together.
*Only one athlete may be working at a time.
*Wall Balls – Switch every 10 reps.
*BJO – Switch every 5 reps.

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

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