SWOD Saturday December 22nd

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 6 reps @ 65%
*Set 2 x 4 reps @ 75%
*Sets 3-5 x 2 rep @ 85%

B. Every 3 minutes x 4 sets
Bench Press
*Sets 1-3 x 6 reps @ 90-95% of 10RM
*Based off 10RM from Nov 17th

C. 4 sets of:
DB Tate Press x 10-12 reps
Rest 30 seconds
Side Plank Reach Throughs x 30 seconds/Side
Rest 60 seconds
KB Front Rack Hold x 45-60 seconds (1.5/1pd)
Rest 90 seconds

Level 3:

A. Every 2 minutes x 8 sets
Front Squat x 2 reps
*Sets 1-2 @ 75% of 1RM Front Squat

B. Every 2 minutes x 4 sets
Push Jerk x 3 reps
*Sets 1-4 @ 75%
*No TnG reps

C. 3 rounds for time:
400m run
10 DB Box Step Overs (50/35) @ 24/20″
20 DB Hang Clean & Jerk (50/25) 10/Arm
50ft HS Walk (25 O/B)

D. 3 sets of:
GH Nordic Raises x 10-12 reps
Rest 30 seconds
Incline DB Rows x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

 

WOD Saturday December 22nd

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Bar Supported Hip Openers x 5 reps
Bar Supported Hip Closers x 5 reps
Cossack Squats x 10 Alt reps

Warm Up:
EMOM x 6 minutes
20 Jumping Jacks
10 Hollow Rocks
5 Jump Squats

Technique & Review:

Rolling Drills
– 10 Arm Pulls
– 10 Arms + Hips
– 10 Quarter Strokes
– 10 Full Strokes

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

Thruster
– 5 Push Press
– 5 Front Squat
– 5 Thrusters

1 rounds at Workout Pace:
150m row
7 Thrusters
3 Pull Ups

WOD

“Jackie”

For time:
1000m row
50 Thrusters (45/35)
30 Pull Ups

*Pack
Same as Rx
*Pup
1000m row
35 Thrusters (45/35)
20 Banded Pull Ups

WOD Friday December 21st

– Midday 3.0 from 10:30am-12:30pm

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

Warm Up: (AMRAP in 5 minutes)
400m run
Into
25ft Samson Stretch
10 Squats
25ft Knee Tuck
10 Hollow Rocks

Technique & Review:

– Scaling Options
– 5 reps of each Exercise
– Set Up and Go

WOD

“12 Days of Christmas”

For time:
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

*WOD is executed like the song 12 days of Christmas.
Example
1 Burpee Box Jump
then..
2 Muscle Ups
1 Burpee Box Jump
then..
3 TTB
2 Muscle Ups
1 Burpee Box Jump
And so on..

SWOD Friday December 21st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

– All Levels do the Class

“12 Days of Christmas”
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

WOD Thursday December 20th

– No Midday 3.0

Mobility:
Pigeon Stretch x 90 seconds/Side
Cat Camel x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up: (AMRAP in 5 minutes)
100 Single Skips
10 Reverse Lunge
10 KB Deadlift
10 Goblet Squats
30s Plank Hold

Technique & Review:

– Deadlift
Good Mornings x 10 reps (Bar)
RDL x 10 reps
Deadlift x 10 reps

Warm up sets

*Set 1 x 10 reps @ Light
– Rest 2 minutes –

*Set 2 x 8 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 6 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 5 minutes x 5 sets
Deadlift x 10 reps

*Workout Options*

– Over the course of 5 sets Build to a Heavy set of 10 reps
for the Day.

– Choose a weight based off your 1RM and work across all 5
sets with that weight (60-70%)

– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

SWOD Thursday December 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: False Grip Static Hang x 10-15 seconds (Rings)
Min 2: Muscle Up Beat Swing x 8-10 reps

B. EMOM x 6 minutes
Min 1: Piked Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: TEMPO Box HSPU x 4-6 reps @ 5111

C. EMOM x 10 minutes
Clean x 1 rep
*Sets 1-10 @ 70-80% of 1RM

D. For time:
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull Ups

E. Complete
50 Banded Tricep Push Downs
100 Hollow Rocks
50 Banded Tricep Push Downs

Level 3:

A. EMOM x 6 minutes
Min 1: 3 TEMPO Cleans (Light)
Min 2: 4 Bounding Broad Jumps

B. Every 2 minutes x 6 sets
High Hang Clean + Push Press +
Hang Clean + Push Jerk +
Clean + Split Jerk
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80-85%
*Based off “Big Clean Complex” from Nov 22nd

C. Every 3 minutes x 4 sets
Snatch Pulls x 3 reps @ 110%
Into..
KB Front Rack Wall Sit x 60 seconds (16kg/12kg)

D. For Time:

3 rounds of:
5 Thrusters (135/95)
50 Dbl-Unders
Then Into..
5 Rope Climbs
Then Into…
15 Push Press (135/95)
30 Burpees Over the Bar
15 Push Press

 

WOD Wednesday December 19th

– No Midday 3.0

WOD

Rest Day

Or

“Micah”
AMRAP in 19 minutes; In Pairs
12 Cal Row or Bike
12 Hang Power Snatch (95/65)
+
19 Synchro Bar Facing Burpees

*1 round is
Athlete “A” will complete 12 Cals on the Rower or Bike. Athlete “B” will complete 12 Hang Power Snatch. When both athletes have completed the work they will switch and complete the Row or Bike and Hang Power Snatch. Then they will both Complete 19 Synchro Burpees Over the Bar.

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

WOD Tuesday December 18th

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
Lunge + PVC Pass Throughs x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
3D Banded Pull Aparts x 10 reps

Warm Up:
EMOM x 6 minutes
4 Push Ups
8 Alt Jumping Lunges
Single Skip 45s

Technique & Review:

2 rounds of: (Dowel x 1/Bar x 1)
– Jerk Balance x 5 reps
– Tall Jerk x 4 reps
– Split Jerk x 3 reps

Warm up sets

*Set 1 x 7 reps @ Bar-Light
– Rest 90 seconds –

*Set 2 x 5 reps @ Light-Moderate
– Rest 90 seconds –

*Set 3 x 3 reps @ Moderate
– Rest 90 seconds –

WOD

Every 3 minutes x 6 sets
Split Jerk x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.

*Rx – Start around 65-70% for your first working set.
*Pack
Start around 55-60% for your first working set.
*Pup
Split Jerks x 3-5 reps
*Build to weight where you can focus on good
technique and feel comfortable.

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