SWOD Friday April 6th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
WTD Strict Pull Ups
*Sets 1-2 x 5 reps
*Sets 2-4 x 3 reps
*Sets 5-6 x 1 rep

B. For time
400m run
21 TTB
15 Push Ups
9 Power Snatch (95/65)
400m run
21 TTB
15 Push Ups
9 Hang Power Cleans (95/65)
400m run

Level 2:

A. Every 2 minutes x 5 sets
Clean
*Set 1 x 3 @ 65%
*Sets 2-3 x 2 @ 70%
*Sets 4-5 x 1 @ 75%

B. Every 2 minutes x 5 sets
Front Squat
*Set 1 x 6 @ 65%
*Sets 2-3 x 4 @ 70%
*Sets 4-5 x 10 @ 55-60%

C. 3 sets of:
DB Floor Press x 12 reps (Tough)
Rest 30 seconds
Single Leg RDL x 12 reps (Mod-Tough)
Rest 30 seconds
L-Sit Over & Backs x 10 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 70%
*Set 2 x 4 reps @ 75%
*Sets 3-4 x 3 reps @ 80%

B. Every 90s x 5 sets
Power Clean + Push Jerk
*Sets 1-5 x 1+3 @ 70% of 1RM PC

C. EMOM x 12 minutes
Min 1: 10 KB Walking Lunges (2/1.5pd)
Min 2: 5 Ring Muscle Ups
Min 3: 15 GHD Sit Ups

D. Complete
100 Wtd Hollow Rocks
*Hold a 15s Hollow Hold every 25 reps.

2-A-DAY

Level 2:

AMRAP in 10 minutes
10 CTB Pull Ups
10 SDHP (95/65)

Level 3:

For time:
800m run
31 TTB
31 Ring Dips
31 Power Snatch (95/65)
400m run
31 CTB Pull Ups
31 HSPU
31 Thrusters (95/65)
200m run

 

WOD Friday April 6th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Scap Pull Ups
10 Scap Push Ups
10 V-Ups

Warm-Up: (AMRAP in 5 minutes)
400m run
Into…
10 Ring Rows
10 KB Swings
10 T-Twists
10 Beat Swings

Technique:

Review
– Burgener Warm Up
– TTB/Knee Tuck
– Push Up
– Power Snatch
– Hang Power Clean

WOD

For time:
800m run
31 TTB
31 Push Ups
31 Power Snatch (95/65)
400m run (With 25lb/15lb Plate)
31 TTB
31 Push Ups
31 Hang Power Cleans (135/95)
200m run (With 45lb/25lb Plate)

*Pack
Power Snatch (75/55)
Hang Power Clean (95/65)
*Pup
Power Snatch (75/55)
Hang Power Clean (75/55)

SWOD Thursday April 5th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 3 minutes x 6 sets
Deadlift
*Sets 1-2 x 5 reps @ 7RPE
*Sets 2-4 x 3 reps @ 8RPE
*Sets 5-6 x 1 rep @ 9RPE

B. For time
100 Wall Balls (20/14)

Level 2:

A. Every 2 minutes x 5 sets
Push Press + Split Jerk
*Set 1 x 2+2 @ 65-70%
*Sets 2-3 x 2+1 @ 70-75%
*Sets 4-5 x 4+2 @ 55-60%

B. EMOM x 10 minutes
Min 1: 5-7 Strict Pull Ups
Min 2: KB Snatch x 5R/5L (1.5/1pd)

C. 3 sets of
Good Mornings x 15 reps (95/65)
Rest 30 seconds
TEMPO Dips x 3-5 (3s Down,3s Up)
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. Every 2minutes x 4 sets
Snatch Balance + OH Squats
*Sets 1-4 x 2+2 @ 70% of 1RM OH Squat

B. Every 2 minutes x 5 sets
Hang Clean x 3 reps
*Sets 1-5 @ 70%

C. 3 sets of
Strict HSPU x 4-6 reps (Deficit)
Rest 30 seconds
RDL x 8 reps @ 50% 1RM Back Squat
Rest 30 second
Plank Mnt Climbers x 20 reps
Rest 90 seconds

2-A-DAY

Level 2:

1 x 500m @ 2km Pace PR
Rest 1 minute
2 x 350m w/ 30 seconds rest b/t @ Moderate
Rest: 3min

1 x 500m @ 2km Pace PR
Rest 1 minute
3 x 250m w/ 30 seconds rest b/t @ Fast
Rest: 3min

1 x 500m @ 2km Pace PR
Rest 1 minute
4 x 150m w/30 seconds rest b/t @ Sprint

Level 3:

For time:
100 Wall Balls (30lb to 10ft /20lb to 9ft)

 

WOD Thursday April 5th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck + Samson
10 Hollow Rocks
25ft Bear Crawl
10 Side Reach Through Planks (5/Side)

Warm-Up: (AMRAP in 6 minutes)
500m row or 1km Bike
Into…
5 Push Ups
10 Goblet Squats
5 (R) Kneeling Press
5 (R) Kneeling Press
20 Mnt Climbers

Technique:

Review
– Air Squat
– Wall Ball

WOD

For time:
100 Wall Balls (30lbs to 10ft/20lbs to 9ft)
*Should have a sub 8 minute Karen to do RX
TC: 10 minutes

*Pack
100 Wall Balls (20/14)
*Pup
100 Wall Balls (Scale as needed)

SWOD Tuesday April 3rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 6 @ 65%
*Sets 2-3 x 4 @ 70%
*Sets 4-5 x 10 @ 55-60%

B1. Every 90 seconds x 3 sets
3 Power Snatch @ 60%
B2. Every 60 seconds x 3 sets
2 Power Snatch @ 65%
B3. Every 30 seconds x 3 sets
1 Power Snatch @ 70%

C. 3 sets of
Seated Arnold Press x 5-7 reps (Tough)
Rest 30 seconds
Bent-Over DB Rows x 10-15 reps (Moderate)
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 10 reps @ 60%
*Set 2 x 8 reps @ 65%
*Set 3 x 6 reps @ 70%
*Set 4 x 4 reps @ 75%
*Set 5 x 10 reps @ 65%

B. Every 2 minutes x 5 sets
Hang Snatch x 3 reps
*Sets 1-5 @ 70%

C. 3 sets of
Push Press x 5 reps @ 65-70%
Rest 30 seconds
Single Arm DB Rows x 10/Arm (Heavy)
Rest 30 seconds
Wtd Back Extensions x 10 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
100 Wall Balls (30lb to 10ft /20lb to 9ft)

Level 3:

For time:
21.15.9
Assault Bike Cals
TTB
KB Deadlift (2/1.5pd)
*Perform 50ft OH Walking Lunge after each round of Deadlifts
*25ft (R) 25ft (L) using your 2/1.5pd KB.

 

WOD Tuesday April 3rd

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 T-Twist
10 Scap Pull Ups
25ft Bear Crawl

Warm-Up:
EMOM x 6 minutes
30 Dbl-Unders
7 KB Swings
3 Push Ups

Technique:

Review
– Burgener Warm Up
– 2-Pos Hang Power Snatch
– Hang Power Snatch

Warm Up sets

1 set of:
Hang Power Snatch x 5 reps @ 40-50%

2 sets of:
Hang Power Snatch x 3 reps @ 50-60%

WOD

Every 2 minutes x 6 sets
Hang Power Snatch x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.
*Rx – Start around 70-75% for your first working set.
*Pack
Start around 65-70% for your first working set.
*Pup
Hang Power Snatch x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

WOD Saturday March 31st

– Midday 3.0 from 10:30am-12:30pm
– REMINDER the Gym will be CLOSED Sunday & Monday for Easter Long Weekend.

Mobility:
Pigeon Stretch x 1 minute/Side
Childs Pose x 2 minutes

Movement Prep: (AMRAP in 4 minutes)
10 Dead Bugs
10 Bird Dogs
25ft (Right) Banded Walk
25ft (Left) Banded Walk

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

Technique:

Review
– Deadlift

Warm Up

1 set w/ Empty Bar
Good Mornings x 10 reps
RDL’s x 10 reps
Deadlifts x 10 reps

2 sets of:
Deadlifts x 5 reps @ 50-60%

2 sets of:
Deadlifts x 3 reps @ 60-70%

WOD

Every 3 minutes x 6 sets
Deadlift
*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 to a Heavy set in the 5 rep, 3 rep and
a single rep for the day.

*Pack
Same as Rx
*Pup
6 sets of
Deadlift x 3-5 reps
*Build to weight where you can focus on
good technique and feels comfortable.

WOD Friday March 30th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Jumping Jacks
25ft Hip Opener
25ft Hip Closer

Warm-Up: (AMRAP in 5 minutes)
400m run
into..
25ft Knee Tuck + Samson
20 Plank Shoulder Taps
10 Box Step Ups

Technique:

Review
– Box Jump
– Running Drills

WOD

4 rounds for time:
15 Box Jumps (36/30″)
400m run

*Pack
4 rounds for time:
15 Box Jumps (30/24″)
400m run
*Pup
3 rounds for time:
15 Box Jumps (24/20″)
400m run

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