SWOD Saturday November 25th

– 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 x 4 reps
*Sets 1-2 @ 7RPE
*Sets 3-4 @ 8RPE
*Sets 5-6 @ 9RPE

B. For time:
400m run
200ft Walking Lunge
400m run
200ft Walking Lunge

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Close Grip 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. Every 2 minutes x 4 sets
Clean Grip RDL x 6 reps
*Tough weight across all 4 sets

C. Complete
Banded Pull Aparts x 100 reps
Banded Good Mornings x 100 reps
Banded Tricep Push Downs x 100 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Sumo 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. Every 2 minutes x 4 sets
DB Bench Press x 6 reps
*Tough weight across all 4 sets

C. 3 sets of:
10 DB Roll Backs
25 Banded Good Mornings
10 DB Tate Press
25 Banded Good Mornings
Rest 60 seconds

2-A-DAY

Rest Day

WOD Saturday November 25th

– 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)
25 Jumping Jacks
25ft Samson Stretch
25ft V-Step
20 Mnt Climbers

Warm-Up: (AMRAP in 6 minutes)
250m row
10 KB Swings
5 Burpees
10 Alt Box Step Ups

Technique:

Review
– Running Drills

WOD

For time:
800m run
200ft Walking Lunge
800m run
200ft Walking Lunge

*Pack
For time:
800m run
150ft Walking Lunge
800m run
150ft Walking Lunge
*Pup
For time:
800m run
100ft Walking Lunge
400m run
100ft Walking Lunge

SWOD Friday November 24th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

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

B. Every 90 seconds x 4 sets
Snatch Pulls x 4 reps
*Sets 1-2 @ 75%
*Set 3 @ 85%

C. 3 sets of:
Clean Grip Bent-Over Rows x 6-8 reps (Mod)
Rest 30 seconds
Hip Extensions x 15-20 reps
Rest 30 seconds
Plank Plate Slides x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Barbell Jump Squats x 3 reps @ 20% of 1RM
Banded Russain KB Swings x 6 reps (1.5/1pd)

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Clean Pull+ Power Clean
*Sets 1-2 x 2+2 @ 65-70%
*Sets 3-4 x 1+2 @ 75-80%
*Sets 5-6 x 1+2 @ Heavy Set for the Day

C. 3 sets of:
Sandbag Bear Hug Hold x 60 seconds (150/100)
Rest 30 seconds
Snatch Grip BTN Press x 10-15 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups

Level 3:

Row for 30 minutes
*Every 5 minutes complete
12 Wall Balls (30/20)
6 Strict HSPU (4/2″)
3 Strict Muscle Ups

 

WOD Friday November 24th

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
25ft Samson Stretch
10 Scap Pull Ups
10 Banded Pull Aparts
25ft Crab Walk

Warm-Up: (AMRAP in 6 minutes)
50 Single Skips
10 Ring Rows
5 Med Ball Cleans
10 Beat Swings

Technique:

Review
– Pull Up

Focus
– Thruster

WOD

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups
TC: 12 minutes

*Pack
Same as Rx
*Pup
21.15.9
Thrusters (Scale as needed)
Banded Pull Ups or Ring Rows

SWOD Thursday November 23rd

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 10 minutes
200m run
10 Push Press (115/85)
20 Sit Ups
20 Squats

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 6 sets
Pause Front Squat x 1 rep
*Build to a Heavy Set for the Day.
A2. Every 2 minutes x 2 sets
Front Squat x 3 reps
*Use load lifted in “A1”

B. Every 2 minutes x 6 sets
Clean + Hang Clean
*Sets 1-3 x @ 65-70%
*Sets 5-6 x @ 75-80%

C. 3 sets of:
Ab Roll Outs x 10-12 reps
Rest 30 seconds
L-Sit Flutter Kicks x 20-30 seconds
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Pause Front Squats x 2 reps
*Set 1 @ 70%
*Sets 2-4 @ 75%

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Snatch Pull+ Power Snatch
*Sets 1-2 x 2+2 @ 60-65%
*Sets 3-4 x 1+2 @ 70-75%
*Sets 5-6 x 1+2 @ Heavy Set for the Day

C. 3 sets of:
Chinese Rows x 6-8 reps (Moderate)
Rest 30 seconds
Banded Paloff Press x 10-15 reps/Side
Rest 30 seconds
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
400m run
6 Dbl KB Snatch (1.5/1pd)
6 BBJO (24/20″)
600m run
9 Dbl KB Snatch
9 BBJO
800m run
12 Dbl KB Snatch
12 BBJO

Level 3:

“Gwen Biathalon”
15 Clean and Jerks (185/135)
400 Meter Run
12 Clean and Jerks (185/135)
400 Meter Run
9 Clean and Jerks (185/135)
400 Meter Run
*Every break, 200m Run
*TnG only, you may rest in the Front Rack or Hang position

 

WOD Thursday November 23rd

– No Midday 3.0

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

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

Warm-Up:
EMOM x 5 minutes
5 Push Ups
50ft Shuttle
10 Hollow Rocks
50ft Shuttle

Technique:

Review
– Rowing
– Sit Up

Focus
– Push Press

WOD

AMRAP in 15 minutes
250m row
10 Push Press (155/110)
20 Sit Ups
20 Squats

*Pack
AMRAP in 15 minutes
250m row
10 Push Press (115-135/85-95)
20 Sit Ups
20 Squats
*Pup
AMRAP in 15 minutes
250m row
10 Push Press (75-95/45-65)
20 Sit Ups
20 Squats

WOD Wednesday November 22nd

– No Midday 3.0

WOD

Rest Day

Or

In 15 minutes
100 Burpee Box Jumps (24/20″)
Then AMRAP in remaining time
3 Pull Ups
6 Goblet Squats (1.5/1pd)
12 KB Swings (1.5/1pd)

*Only one athlete may be working at a time on the BBJ.
*In the AMRAP athletes will alt exercises each round.
Example
“A” does Pull Ups
“B” does Goblet Squats
“A” does KB Swings
“B” does Pull Ups
etc…

*Pack
In 12 minutes
75 Burpee Box Jumps (24/20″)
*Pup
In 10 minutes
50 Burpee Box Jumps (24/20″)

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

SWOD Tuesday November 21st

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat Wave
*Set 1 x 3 @ 75% *Set 4 x 3 @ 80%
*Set 2 x 2 @ 80% *Set 5 x 2 @ 85%
*Set 3 x 1 @ 85% *Set 6 x 1 @ 90%

B1. Every 2 minutes x 4 sets of:
Hang Snatch x 2
*Build to a 2RM for the Day
B2. Every 2 minutes x 4 sets of:
Snatch x 1
*Build to a 1RM for the Day

C. 3 sets of:
Good Mornings x 15-20 reps (Light)
Rest 30 seconds
Split Jerk BTN Press x 8-10 reps (Light)
Rest 30 seconds
Hanging Hollow Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Power Clean + Push Press + Push Jerk
*Set 1 x 1+3+2 @ 60%
*Sets 2-5 x 1+3+2 @ 70%
*Not TnG reps.

B. EMOM x 12 minutes
Min 1: 7 CTB Pull Ups + 5 Bar Muscle Ups
Min 2: 10 DB Squat Clean Thrusters (45/30)
Min 3: 5-10 Triple Unders

C. 3 sets of:
Single Arm DB Shoulder Press x 4-6 reps/Arm
Rest 30 seconds
Single Arm DB Row x 10-12 reps/Arm
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Arm
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time of:
10 Alt DB Snatch (70/50)
50 Dbl-Unders
5 Bar Muscle Ups

Level 3:

For time:
2.4.6.8.10
DBall Cleans (150/100)
30.25.20.15.10
TTB

 

WOD Tuesday November 21st

– No Midday 3.0

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Glute Bridges
20s Plank Hold
25ft Bear Crawl

Warm-Up: (AMRAP in 6 minutes)
30 Dbl-Unders
10 Ring Rows
10 KB Sumo Deadlifts
5 KB Swings

Technique:

Review
– Deadlift

Warm Up sets

Every 2 minutes x 2 sets of:
Deadlift x 7 reps @ 40-50%

Every 2 minutes x 2 sets of:
Deadlift x 5 reps @ 50-60%

WOD

Every 3 minutes x 5 sets
Deadlift x 5 reps

*Build to a Heavy set of 5 or a new 5RM for the day.
*Rx – Start around 70-75% for your first working set.

*Pack
Start around 65-70% for your first working set.
*Pup
Deadlift x 5-7 reps
*Build to weight where you can focus on good technique
and feel comfortable.