SWOD Tuesday October 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Shoulder Press
*Sets 1-4 @ Build to a 3RM for the Day
*Sets 5-6 x 5 reps @ 60-65% of 3RM

B. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 10 reps @ 50-55% of 1RM
*Sets 3-4 x 8 reps @ 60%
*Sets 5-6 x 6 reps @ 65%

C. 3 rounds of:
2 minutes x MAX Cal Row
2 minutes x MAX Burpee Box Jumps (24/20″)
Rest 2 minutes

D. 2 sets of:
Reverse Barbell Lunges x 20 Alt reps
Rest 30 seconds
Strict TTB x 8-10 reps
Rest 60 seconds

Level 3:

A. Every 2 minutes x 4 sets
Push Press x 5 reps (Not TnG)
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B. Every 2 minutes x 4 sets
Push Jerk x 3 reps (Not TnG)
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

C. 4 sets of:
30 seconds of Rowing (for Meters)
Rest 15 seconds
30 seconds of Ground to Overhead (115/85)
Rest 15 seconds
30 seconds of Assault Bike (for Cals)
Rest 90 seconds

D. 3 sets of:
Banded Box Step Ups x 20 reps/Leg
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

WOD Monday October 29th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up: (8-10 minutes)
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
50ft Toe Walk
50ft Heel Walk

Technique:

Review

– Burgener Warm Up
– Squat Clean

1 round of:
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans

2 rounds
5 Squats Building to Workout Load
Rest 30 seconds
100m Jog
Rest 60 seconds

WOD

4 rounds for time:
20 Squat Cleans (115/85)
800m run
Time Cap; 30 minutes

*Pack
4 rounds for time:
20 Squat Cleans (95/65)
800m run
*Pack
4 rounds for time:
15 Squat Cleans (75/65)
400m run

SWOD Monday October 29th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Front Squat x 3 reps @ 70%
Into…
Strict Pull Ups x 6-8 reps
*Choose one of the following that will challenge you.
*Light Band, Bwt, Wtd.

B. Every 2 minutes x 6 sets
3-Pos Snatch
*High Hang Snatch + Hang Snatch + Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

C. 3 sets of:
Seated DB Shoulder Press x 20 Alt reps
Rest 30 seconds
Plank Plate Slides x 60 seconds
Rest 60 seconds

Level 3:

A1. EMOM x 5 minutes
Snatch x 1 rep @ 70%

– Rest 60 seconds –

A2. EMOM x 5 minutes
Snatch x 1 rep @ 75%

– Rest 60 seconds –

A3. EMOM x 5 minutes
Snatch x 1 rep @ 80%

B. Every 2 minutes x 5 sets
Back Squat x 3 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-5 @ 80%

C. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Rest 30 seconds
Single Arm DB Row x 6-8 reps/Arm
Rest 30 seconds
Chinese Plank Hold x 60 seconds
Rest 90 seconds

 

WOD Saturday October 27th

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
T-Spine Opener x 5 reps/Side
Inch Worm + Push Up x 5 reps
T-Twist x 10 reps/Side

Warm Up:
EMOM x 6 minutes
3 Burpees
6 Jumping Lunges
Single Skip to 45s

Technique:

Review
– Bench Press

Warm up sets

*Set 1 x 10 reps @ Bar – Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 3:00 minutes x 6 sets
Bench Press x 3 reps

*Build to a Heavy set of 3 reps or a new 3RM for the Day.

*Rx – Start around 65% for your first working set.
*Pack
Start around 60% for your first working set.
*Pup
Bench Press x 3-5 reps
*Build to weight where you can focus on good
technique and feel comfortable.

WOD Friday October 26th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up: (8-10 minutes)
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
50ft Toe Walk
50ft Heel Walk

Technique:

Review

– SDHP
– Pull Up

SDHP
– 10 reps w/Dowel
– 10 reps w/ Bar
– 5 reps @ Workout Load

– Pull Up
10 Scap Pull-ups
5 Beat Swings
1-3 Strict Pull Ups
3-5 Pull Ups

1 round
100m Jog
7-10 SDHP
3-5 Pull Ups
– Rest 60 seconds –

WOD

3 rounds for time:
800m run
50 SDHP (75/55)
25 Pull Ups

*Pack
3 rounds for time:
800m run
35 SDHP (75/55)
20 Pull Ups
*Pup
3 rounds for time:
400m run
25 SDHP (Scale as needed)
15 Banded Pull Ups

WOD Thursday October 25th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Wrist Rotations

Movement Prep: (AMRAP in 4 minutes)
25ft Bear Crawl
10 Hollow Rocks + 15s Hollow Hold
10 Scap Push Ups
25ft Crab Walk

Warm Up:
Tabata Style x 20s On/10s Off
Burpees x 2 rounds
Ring Row x 2 rounds
Hollow Rocks x 2 rounds
Piked Shoulder Taps x 2 rounds

Technique:

Review

– HS Hold
– HS Walking
– HSPU

1 round of:
Piked HS Hold x 15-20 sconds
Boxed HS Walk x 5-10 Steps/Side
Piked/Box HSPU x 3-5 reps

1 round of:
HS Hold x 15-20 sconds
HS Walk x 5-10ft
HSPU x 5-7 reps

WOD

For time:
3 minute HS Hold (Accumulate)
100 Squats
150ft HS Walk (25ft x 6)
100 Squats
30 HSPU

*Pack
2 minute HS Hold (Accumulate)
100 Squats
75ft HS Walk (25ft x 3)
100 Squats
20 HSPU
*Pup
2 minute HS Hold (Accumulate)
50 Squats
100ft Bear Crawl (25ft x 4)
50 Squats
20 Box HSPU

WOD Wednesday October 24th

– No Midday 3.0

WOD

Rest Day

Or

4 rounds for time; In Pairs
500m row or 1km Bike
12 Deadlifts (185/135)
21 Box Jumps (24/20″)

*Athletes will Alt exercises each round.
*Athletes will tag their partner before starting the next exercise.
* Example
Round 1
“A” Rows 500m
“B” 12 Deadlifts
“A” 21 Box Jumps
Round 2
“B” Rows 500m
“A” 12 Deadlifts
“B” 21 Box Jumps
Etc..

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

WOD Tuesday October 23rd

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep: (AMRAP in 4 minutes)
Wall Facing Squats x 10 reps
Banded Pull Aparts x 20 reps
Cossask Squat x 10 Alt reps

Warm Up: (AMRAP in 6 minutes)
Partner “A” – Row or Bike
Partner “B” – 2 rounds of:
10 Walking Lunges
8 Wide Grip Scap Pull Ups
6 Goblet Squats
*Switch back and forth for 6 minutes

Technique:

Review

– OH Squat
1 round of:
10 reps with Empty Bar

1 round of:
5 Pause reps with Empty Bar – Light load

Warm up sets

*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 2:30 minutes x 6 sets
Overhead Squat

*Set 1 x 5 reps
*Set 2 x 5 reps
*Set 3 x 3 reps
*Set 4 x 3 reps
*Set 5 x 1 rep
*Set 6 x 1 rep

*Build in weight over the course of 6 sets.

WOD Monday October 22nd

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Cat Camel x 10 reps
Supine Scorpions x 10 reps/Side
BirdDog x 10 reps/Side

Warm Up: (AMRAP in 4 minutes)
50 Skips
10 Plate GTOH
5 Push Ups
10 Reverse Lunges

Technique:

Review

– Dbl-Unders
– KB Swing

2 rounds
10-15 Dbl-Unders
5-7 KB Swings
3 Burpees
– Rest 60 seconds –
*Build to KB workout weight.

WOD

6 rounds for time:
60 Dbl-Unders
30 KB Swings (1.5/1pd)
15 Burpees

*Pack
5 rounds for time:
50 Dbl-Unders
20 KB Swings (1.5/1pd)
10 Burpees
*Pack
4 rounds for time:
30 Dbl-Unders or 30s of Attempts
15 KB Swings (1.5/1pd)
10 Burpees

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