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

Tuesday October 24th

– No Midday 3.0

WOD

5 rounds for time
30 Alt Barbell Stationary Lunges (115/85)
100m run

*Pack
5 rounds for time
30 Alt Barbell Stationary Lunges (95/65)
100m run
*Pup
4 rounds for time
30 Alt Barbell Stationary Lunges (75/55)
100m run

STRENGTH

Level 1: Class Warm-Up.

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

B. 4 rounds for time
30 Alt Stationary DB Lunges (45/30)
100m run

Level 2: Self led Warm-Up.

A. EMOM x 9 minutes
Min 1: Ring Support x 15-30 seconds
Min 2: KB Front Rack Squat Hold x 30-45 seconds
MIn 3: Wall Facing HS Hold x 30-45 seconds

B. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Sets 1-2 x 3+1 reps @ 60-65%
*Sets 3-4 x 2+2 reps @ 70-75%
*Sets 5-6 x 1+3 reps 80%

C. 3 sets of:
Reverse Barbell Lunges x 20 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Banded Hollow Rocks x 15-20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 9 sets
Back Squat Wave
*Sets 1,4,7 x 6 reps @ 65%
*Sets 2,5,8 x 4 reps @ 70%
*Sets 3,6,9 x 2 reps @ 75%

B. Every 2 minutes x 5 set
Power Clean + Push Jerk
*Set 1 x 2+2 @ 65%
*Set 2 x 2+1 @ 70%
*Sets 3-5 x 1+1 @ 75%

C. 3 sets of:
Turkish Get Ups x 3-5 reps/Side
Rest 30 seconds
Seated BTN Shoulder Press x 5-7 reps
Rest 30 seconds
Sandbag Bear Hug Hold x 60 seconds (150/100)
Rest 90 seconds

2-A-DAY

Level 2:

For time:
400m run
100m KB Front Rack Carry (2/1.5pd)
800m run
100m KB Front Rack Carry (2/1.5pd)
400m run

Level 3:

For time:
60 GHD Sit Ups
50 HSPU
40 TTB
30 CTB Pull Ups
20 L-Sit Pull Up
10 Bar Muscle Ups

 

Monday October 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

Every 5 minutes x 5 sets of:
Back Squat x 10 reps

*Set 1 @ Light – Moderate
*Set 2 @ Moderate – Tough
*Set 3 @ Tough – Almost Max
*Set 4 @ Almost Max – Max set
*Set 5 @ Max set – Back off set

*Pack
5 sets x 10 reps – Build to Tough set for the Day.
*Pup
5 sets x 10 reps – Build to Moderate set for the Day.

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
5 Seated Box Jumps (24/20″)
10 Russain KB Swings (2/1.5pd)

B. Every 2 minutes x 6 sets
Clean First Pull + Pause Clean (BTK) + Jerk
*Sets 1-2 x 1+1+3 @ 65%
*Sets 3-4 x 1+1+2 @ 70%
*Sets 5-6 x 1+1+1 @ 75-80%

C. 3 sets of:
Strict Pull Ups x 5-7 reps (WTD if possible)
Rest 30 seconds
L-Seated DB Press x 5-7 reps
Rest 30 seconds
Wtd Hip Extensions x 10 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + High Hang Snatch
*Sets 1-2 x 3+2 (Light)
*Sets 3-4 x 1+2 (Moderate)

B. Every 2 minutes x 5 sets; Off Blocks (ATK)
Snatch Pulls + Snatch
*Sets 1-2 x 3+2 @ 70%
*Sets 3-5 x 2+2 @ 75%

C. 4 sets of:
Snatch Pull x 2 reps @ 90-100%
Rest 30 seconds
Single Leg Medball Hammstring Curl x 8-10/Leg
Rest 30 seconds
Around the Worlds x 6-10 reps (R+L=1)
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 20 minutes of:
15 Burpees
30/20 Cal Row

Level 3:

5 sets of:
10 BBJO (30/24″)
25/20 Assault Bike Cals (High Effort)
Rest 3 minutes

 

Saturday October 21st

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

WOD

For time:
60 Push Ups
50 Ring Dips
40 Stirct HSPU
30 DB Bench Press (55/35)
20 Push Jerks (155/105)
10 Push Press

*Pack
40 Push Ups
30 Ring Dips
20 HSPU
20 DB Bench Press
15 Push Jerks (115/85)
10 Push Press
*Pup
30 Banded or Knee Push Ups
25 P-Bar Dips
20 Box HSPU
15 DB Bench Press (Scale as needed)
10 Push Jerks (75-95/45-65)
5 Push Press

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Barbell Jump Squat + Good Mornings
*Sets 1-2 x 5+3 (Light)
*Sets 3-5 x 3+3 (Moderate)

B1. EMOM x 6 minutes
Clean Pull + Clean + Front Squat + Jerk
*1+1+1+2 @ 60%
B1. EMOM x 6 minutes
Clean Pull + Clean + Front Squat + Jerk
*1+1+1+1 @ 70%

C. 3 sets of:
Wtd Strict CTB Pull Ups x 3 resp
Rest 30 seconds
DB Lateral Fly’s x 10-15 reps (Light)
Rest 30 seconds
GHD Sit Ups x 10-15 reps
Rest 90 seconds

2-A-DAY

Rest Day

Friday October 20th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
15 Burpees
30/20 Cal Row

*Pack
AMRAP in 20 minutes of:
15 Burpees
30/20 Cal Row
*Pup
AMRAP in 15 minutes
10 Burpees
20/15 Cal Row

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-2 x 3+3 @ 7RPE
*Sets 3-4 x 2+2 @ 8RPE
*Sets 5-6 x 1+1 @ 9RPE

B. AMRAP in 12 minutes
200m run
15 Burppes

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Tall Jerk + Jerk Balance
*Sets 1-2 x 3+2 (Light)
*Sets 3-4 x 1+3 (Moderate)

B1. Every 2 minutes x 4 sets of:
Pause Push Jerk + Pause Split Jerk
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 1+2 @ 70%
B2. Every 2 minutes x 4 sets of:
Split Jerk x 1 rep
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

C. EMOM x 10 minutes
Min 1: 20 Wall Balls (20/14)
Min 2: 12 TTB

D. 3 sets of:
DB Front + Lateral Raises x 15 reps (F+L=1)
Rest 30 seconds
Wtd Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B1. EMOM x 6 minutes
Snatch Pull + Snatch + OH Squat
*1+1+2 @ 60%
B1. EMOM x 6 minutes
Snatch Pull + Snatch + OH Squat
*1+1+1 @ 70%

C. 3 sets of:
Barbell Shoulder Press x 4-6 reps
Rest 30 seconds
Wtd Hip Extensions x 10 reps
Rest 30 seconds
Strict TTB x 8-10 reps
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
18 DB Power Cleans (55/35)
15 Box Jump Overs (24/20″)
12 DB Push Jerks (55/35)

Level 3:

5 rounds for time:
4 Sandbag Cleans (150/100)
8 x 25ft Shuttle Runs
6 Muscle Ups
8 x 25ft Shuttle Runs

 

Thursday October 19th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
4 L-Sit Rope Climbs
8 Legless Rope Climbs
12 Rope Climbs

*Pack
90 second Hanging L-Hold or Knee Tuck
20 Strict Pull Ups
8 Rope Climbs
*Pup
60 second Hanging L-Hold or Knee Tuck
20 Strict Banded Pull Ups
10 Rope Pulls (Rogue Ropes)
*Start standing, lower down and pull up = 1 rep.

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch + Hang Power Snatch
*Sets 1-2 x 3+3 @ 7RPE
*Sets 3-4 x 2+2 @ 8RPE
*Sets 5-6 x 1+1 @ 9RPE

B. For time:
90 second Hanging L-Hold or Knee Tuck
20 Pull Ups
10 Strict Pull Ups

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Muscle Snatch + OH Squat + Snatch Balance
*Sets 1-2 x 3+2+1 (Light)
*Sets 3-4 x 1+2+3 (Moderate)

B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 60-65%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 70%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 75%

C. 3 sets of:
DB or KB Single Leg RDL x 10 reps/Leg
Rest 30 seconds
Banded Face Pulls x 30 reps
Rest 30 seconds
Hanging L-Hold Flutter Kicks x 30 seconds
Rest 90 seconds

Level 3: 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 5 sets of:
P.Clean + P.Press + H.Clean + P.Jerk + Clean + S.Jerk
*Sets 1-2 @ 65% of 1RM C&J
*Sets 3-5 @ 70%

C. 3 sets of:
DB Bent-Over Rows x 10 reps (Moderate)
Rest 30 seconds
Powell Raises x 15-20 reps (Light)
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMARP in 8 minutes
8 Hang Squat Cleans (165/115)
8 Burpees Over the Bar

Level 3:

3 rounds for time
500m row
20 Strict HSPU
100 Dbl-Unders
20 Burpee Box Jumps Overs (24/20″)

Wednesday October 18th

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 10 minutes; In Pairs
30 Dbl-Unders
10 Power Snatch (75/55)

— Rest 3 minutes —

AMRAP in 8 minutes; In Pairs
6 Burpees Over the Bar
10 CTB Pull Ups

*Athlete “A” will complete a round then “B” will complete a round, back and forth for 10 minutes.

*Same format for the 2nd AMRAP.

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

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