SWOD Monday January 22nd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time
21.15.9
Deadlift (225/155)
Box Jumps (24/20″)

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
3s Pause Push Jerk x 6 reps
*Sets 1-4 @ 60% of 1RM Split Jerk
A2. Every 2 minutes x 4 sets
3s Pause Push Jerk x 2 reps
*Sets 1-4 @ 70% of 1RM Split Jerk

B. Every 2 minutes x 5 sets
Back Sqaut Wave
*Sets 1&3 x 6 reps @ 70%
*Sets 2&4 x 4 reps @ 75%
*Set 5 x 10 reps @ 50%

C. 3 sets of:
DB Roll Back Extensions x 10 reps
Rest 30 seconds
Strict Ring Pull Ups x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (135/95)
Bounding Broad Jump x 3 reps
*3s Pause in the bottom of each Snatch.

B. Every 2 mins x 7 sets; Off Blocks (Knee)
Snatch x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-5 @ 80%

C. Every 2 minutes x 5 sets
Back Squat x 3 reps @ 80%

D. 4 sets of:
Snatch Pulls x 3 reps
*Sets 1-2 @ 90%
*Sets 3-4 @ 100%
Rest 60 seconds
Chinese Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time
21.15.9
Deadlift (225/155)
Box Jumps (24/20″)

Level 3:

EMOM x 20 minutes
Min 1: 10 HSPU + 5 DB Power Cleans (55/40)
Min 2: 30 Dbl-Unders + 5 DB Thrusters (55/40)
Min 3: 18/15 Assault Bike Cals
Min 4: Rest
*Open Standard HSPU

 

WOD Monday January 22nd

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Deadbugs
10 RDL’s
25ft Bear Crawl

Warm-Up: (AMRAP in 5 minutes)
10 KB Deadlifts
5 KB Swings
10 Hollow Rocks
50 Skips

Technique:

Review
– Deadlift
– Box Jump

WOD

For time:
21.15.9
Deadlift (315/225)
Box Jumps (30/24″)

*Pack (A)
15.12.9
Deadlift (275/185)
Box Jumps (30/24″)
*Pack (B)
21.15.9
Deadlift (225/155)
Box Jumps (24/20″)
*Pup
21.15.9
Deadlift (185/125)
Box Jumps (24/20″)

WOD Saturday January 20th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Lying Pec Stretch x 1 minute/Side
Partner Hip Flexor Stretch x 30 seconds/Side

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers/Leg
5 Hip Closers/Leg
10 Scap Pull Ups
10 Leg Raises to L-Sit

Warm-Up: (AMRAP in 7 minutes)
800m Jog
into..
25ft Burpee Broad Jump
10 Ring Rows
10 Rocket Jumps

Technique:

Review
– Burgerner Warm Up
– Front Rack Lunge
– Rope Climb

WOD

AMRAP in 10 minutes
5 Power Snatch (95/65)
10 Front Rack Stationary Lunges
1 Rope Climb

*Pack
AMRAP in 10 minutes
5 Power Snatch (75/55)
10 Front Rack Stationary Lunges
1 Rope Climb
*Pup
5 Power Snatch (Scale as needed)
10 Front Rack Stationary Lunges
1 Rope Climb

WOD Friday January 19th

Midday 3.0 from 10:30am-12:30pm

Mobility:
Partner Front Rack Stretch x 30 seconds/Each
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
20 Jumping Jacks
25ft Inch Worm
10 V-Ups
25ft Knee Tuck to Lunge

Warm-Up: (AMRAP in 6 minutes)
10 Plate GTOH
5 Drop Squats
10 Plate Russian Twists
200m Jog

Technique:

Review
– Front Squat
– Push Jerk

Warm Up

1 set of:
5 Front Squat + 5 Thrusters + 5 Push Jerks @ Light-Moderate

2 sets of:
3 Front Squat + 3 Thrusters + 3 Push Jerks @ Moderate-Tough

WOD

Every 3 minutes x 5 sets
3 Front Squat + 3 Thrusters + 3 Push Jerk
*Build to a Heavy set of this complex for the day.

*Pack
Same as Rx
*Pup
5 sets of
3 Front Squat + 2 Thrusters + 1 Push Jerk
*Build to weight where you can focus on
good technique and feels comfortable.

SWOD Thursday January 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Squat Clean + Hang Power Clean
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Go based on feel, focus on perfect Tech and Speed.

B. 4 rounds of:
40 seconds x AMRAP Dbl-Unders
Rest 20 seconds
40 seconds x AMRAP Burpees
Rest 20 seconds

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Front Squat + Split Jerk
*Sets 1-3 x 3+1 @ 80% of 1RM C&J
*Sets 4-6 x 1+1 @ 85-90%

B. EMOM x 14 minutes
Min 1: 10 Unbroken Hang Snatch
Min 2: 10 Unbroken TTB
Min 3: 10 Burpees Over the Bar
Min 4: Rest
*Pick a weight to challenge yourself on the Hang Snatch

D. 3 sets of:
12 DB Front Raises
10 DB Lateral Raises
12 DB Shoulder Press
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
3-Pos Clean (135/95)
Wall Ball x 5 reps (30lb to 11ft/20lb to 11ft)

B. Every 90 seconds x 5 sets
Clean Deadlift + Clean Pull (ATK) + Hang Clean (BTK)
*Sets 1-5 x (1+1+1) x 2 @ 70%

C. Every 3 minutes x 3 sets
Front Squat x 8 reps @ 65%

D. 4 sets of:
Turkish Get Up x 3 rep/Side
Rest 30 seconds
Sandbag Hold x 60 seconds (150/100)
Rest 60 seconds

2-A-DAY

Level 2:

5 rounds for time:
400m run
7 Strict Pull Ups
4 Clean & Jerk (135/95)

Level 3:

AMRAP in 14 minutes
2 rounds
50ft HS Walk (25ft O/B)
20 Wall Balls (20/14)
6 BBJO (24/20″)
2 rounds
50ft HS Walk (25ft O/B)
20 Alt DB Snatch (50/35)
6 BBJO (24/20″)

 

WOD Thursday January 18th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Couch Stretch x 1 minute/Side
Shoulder Pass Throughs x 10 reps

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

Warm-Up: (AMRAP in 4 minutes)
5 to 1
Ring Row
Push Ups
Jump Squat

Technique:

Review
– Rowing Mechanices
2 rounds of
10 Arm Pulls
10 Arms + Hips
10 1/4 Stroke
10 Full Strokes

WOD

5 rounds of:
2:30 minute Row x Max Distance
Rest 3 minutes

*Pack
4-5 rounds
2:30 minute Row x Max Distance
Rest 3 minutes
*Pup
3-4 rounds
2:30 minute Row x Max Distance
Rest 3 minutes

WOD Wednesday January 17th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 20 minutes; In Pairs
30 Wall Balls (20/14)
25 KB Swings (1.5/1pd)
20 STOH (115/85)
15 TTB
10 BBJO (24/20″)

*Only one Athlete may be working at a time.
*Athletes will alternate exercises each round.
*Athletes must tag their partner before switching.

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

SWOD Tuesday January 16th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Push Jerk + Split Jerk
*Sets 1-2 x 2+1 @ 75%
*Sets 3-4 x 2+1 @ 80%

B. Every 90 seconds x 4 sets
Push Press x 5 reps
*Sets 1-2 @ 70%
*Sets 3 @ 75%
*Set 4 @ Heavy Set for the Day

C. 3 sets of:
KB Sumo Deadlift x 20 reps
Rest 30 seconds
DB Step Ups x 12 reps/Leg (24/20″)
Rest 30 seconds
Wtd Hip Extensions x 15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + OH Squat + Zotts Press
*Sets 1-4 x 3+2+3 @ Light to Moderate

B. Every 90 seconds x 5 sets
Power Clean + Hang Clean + Push Jerk
*Sets 1-5 x (1+1+1) x 2 @ 65% of PC

C. 3 sets of:
DB OH Squat x 10 reps/Arm (Mod-Tough)
Rest 30 seconds
GH Raises x 6-8 reps
Rest 30 seconds
Wtd Plank Hold x 45-50 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
100 Wall Balls (20/14)
*At the top of each minute perform 30 Dbl-Unders
*Start with 30 Dbl-Unders

Level 3:

Against a 4 minute Clock
30/20 Cal Row
7 Bar Muscle Ups
Squat Snatch
*Round 1 x 12 reps (135/95)
*Round 2 x 9 reps (165/115)
*Round 3 x 7 reps (185/125)
*Round 4 x 5 reps (205/135)
*Round 5 x 3 reps (225/145)

 

WOD Tuesday January 16th

– No Midday 3.0

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Hip Openers x 3 reps/Leg
Hip Closers x 3 reps/Leg
Mnt Climbers x 20 reps
Bird Dogs x 10 reps

Warm-Up:
EMOM x 5 minutes of:
50ft Shuttle
3 Burpees
10 Hollow Rocks

Technique:

Review
– Burgener Warm Up
– L Pull Up
– Strict Pull Up
– Clean & Jerk

WOD

5 rounds for time:
400m run
7 L Pull Ups
4 Clean & Jerk (185/135)

*Pack
4 rounds for time:
400m run
7 Strict Pull Ups
4 Clean & Jerk (135/95)
*Pup
5 rounds for time:
200m run
7 Strict Banded Pull Ups
4 Clean & Jerk (95/65)

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