SWOD Tuesday February 20th

– 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
3-Pos Power Clean + Push Jerk
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Perform a Push Jerk after each Clean.

B. EMOM x 12 minutes
Min 1: 5 DB P.Cleans + 10 DB Thrusters (45/30)
Min 2: 15 TTB
Min 3: 10 Alt DB Snatch + 5 BJO (24/20″)

C. 3 sets of:
Incline DB Rows x 12 reps
Rest 30 seconds
Snatch Grip BTN Press x 15-20 reps
Rest 30 seconds
Side Star Plank Holds x 30-45s/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Push Press x 5 reps
*Sets 1-2 x Build to a 5RM for the Day
*Sets 3-4 @ 90% of todays 5RM

B. Every 30 seconds x 10 sets
Push Jerk x 2 reps
*60-65% of 1RM Split Jerk

C. Every 90 seconds x 4 sets
Clean Pull + Hang Clean Pull (BTK) + Hang Clean Pull (ATK)
*Sets 1-4 x 1+2+3 @ 65-70% of 1RM

D. 3 sets of:
Seated DB Press x 12 Alt reps
Rest 30 seconds
Single Arm DB Upright Row x 10 reps/Arm
Rest 30 seconds
Hanging L-Raises x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time:
15 CTB Pull Ups
10 Power Snatch (115/85)

Level 3:

AMRAP in 12 minutes
20 GHD Sit Ups
25ft (R) DB Overhead Walking Lunges (60/40)
25ft (L) DB Overhead Walking Lunges

 

SWOD Monday February 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 10 reps @ 5RPM
*Sets 3-4 x 8 reps @ 6PRM
*Sets 5-6 x 6 reps @ 7RPM

B. AMRAP in 12 minutes
20 Sit Ups
10 (R) KB or DB Overhead Station Lunges (45/30)
10 (L) KB or DB Overhead Station Lunges

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-3 x 3 reps 75-80%
*Sets 4-6 x 1 rep @ 85-90%

B. Every 2 minutes x 5 sets
Squat Snatch x 5RM
*Build to a Heavy set of 5 for the Day
*TnG reps, Hands stay on the Bar.

C. Every 90 seconds x 4 sets
Clean Pull + Hang Clean Pull (BTK) + Hang Clean Pull (ATK)
*Sets 1-4 x 1+2+3 @ 95% of “B”

D. 3 sets of:
9 DB Front Raises
12 DB Lateral Raises
15 DB Reverse Fly’s
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Set 1 @ 75-80%
*Sets 2-3 @ 85%
*Set 4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

B. Every 3 minutes x 4 sets
Pause Back Squat x 5 reps
*Sets 1-2 x Build to a 5RM for the Day
*Sets 3-4 @ 90% of todays 5RM

C. 3 sets of:
Incline DB Rows x 12 reps
Rest 30 seconds
Snatch Grip BTN Press x 15-20 reps
Rest 30 seconds
Side Star Plank Holds x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes
3 Deadlifts (275/195)
7 Bar Facing Burpees
9 Wall Balls (30/20)

Level 3:

For time:
10.8.6.4.2
Muscle Ups
5.4.3.2.1
Clean & Jerks

5 reps: 195/145
4 reps: 215/155
3 reps: 235/165
2 reps: 255/175
1 rep: 275/185

 

WOD Monday February 19th

– Midday 3.0 from 10:30am-12:30pm

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
Inch Worm x 25ft
T-Twists x 10 reps

Warm-Up: (AMRAP in 4 minutes)
30 Dbl-Unders
8 Ring Rows
10 Hollow Rocks
12 Walking Lunges

Technique:

Review
– OH Stationary Lunge
– Sit Up

WOD

AMRAP in 12 minutes
30 Sit Ups
10 (R) KB or DB Overhead Stationary Lunges (55/35)
10 (L) KB or DB Overhead Stationary Lunges

*Pack
AMRAP in 12 minutes
20 Sit Ups
10 (R) KB or DB Overhead Station Lunges (45/30)
10 (L) KB or DB Overhead Station Lunges
*Pup
AMRAP in 12 minutes
20 Sit Ups
10 (R) KB or DB Overhead Station Lunges (35/25)
10 (L) KB or DB Overhead Station Lunges

WOD Saturday February 17th

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

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

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers
5 Hip Closers
10 Russian Squats
10 HR Push Ups

Warm-Up: (AMRAP in 4 minutes)
500m Row
Into…
25ft Samson Stretch
10 Jumping Lunges
25ft Bear Crawl
10 Ring Rows

Technique:

Review
– Burgener Warm Up
– Squat Clean Thruster

WOD

5 rounds for time:
100m run
10 Squat Clean Thrusters (115/85)
15 KB Swings (2/1.5pd)
100m run
Rest 2 minutes

*Pack
5 rounds for time:
100m run
8 Squat Clean Thrusters (95/65)
12 KB Swings (1.5/1pd)
100m run
Rest 2 minutes
*Pup
5 rounds for time:
100m run
8 Thrusters (95/65)
12 KB Swings (Scale as needed)
100m run
Rest 2 minutes

WOD Friday February 16th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
T-Spine Opener x 1 minute
Banded Front Rack Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 V-Ups
5 Right Kneeling Press
5 Left Kneeling Press
10 Banded Pull Aparts

Warm-Up: (AMRAP in 4 minutes)
10 Plate GTOH
5 Jump Squats
10 Plate Russian Twists
50 Skips

Technique:

Review
– Push Press
– Push Jerk

WOD

Every 2 minutes x 6 sets
Push Press x 1 rep

 — Rest 2 minutes —

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

WOD Thursday February 15th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
OH Banded Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Bear Crawl
10 T-Twists
25ft Inch Worm
10 Hollow Rocks

Warm-Up: (AMRAP in 4 minutes)
20 Jumping Jacks
10 Jump to Ring Supports
8 Ring Rows
6 Push Ups

Technique:

Review
– Muscle Up Transitions
– Beat Swing on Rings
– CTB Pull Up
– Ring Dips

WOD

For time:
30 Muscle Ups

*Pack
AMRAP in 10 minutes
Muscle Ups
or
6 rounds for time
5 CTB Pull Ups
5 Ring Dips
*Pup
6 rounds for time
5 Banded Pull Ups
5 P-Bar Dips

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