| Week of 11/3/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 1 (Linear Progression) Week 0/4 Phase 2 (Clusters) Week 0/4 Phase 3 (Testing) Front Squat 8 sets of 8 reps @ 40%, 3 seconds down, 30s rest between sets *If you completed last week successfully, feel free to increase weight *If you completed last week unsuccessfully, go down 5-10# |
SWOD Week 2 Clean and Jerk Progression (20 min) Tall Jerks 3×3 (empty bar or light weight-unscored) 3 Cleans and 1 Jerk x 3 2 Cleans and 1 Jerk x 2 |
Phase 1 (Linear Progression) Week 4/4 Phase 2 (Clusters) Week 4/4 Phase 3 Test Strict Press 18 min to find 1RM |
Tabata Ring Rows rest 2 min Tabata Push Ups |
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| WOD | 5 Rounds For Time 12 Wall Balls (20/14 to 10’/9’) 9 Box Jumps w/Step Down (24/20) ` 6 Strict Pullups 15 min time cap L2: (14/10) (20/14) Banded Pull Ups L1: (10) Step Ups, Ring Rows |
3 Rounds of 2 AMRAPS AMRAP 1 min: 10 Cal Bike Max Burpees in time remaining Rest 2 min AMRAP 1 min 200/160m Row Max Burpees over Rower with time remaining Rest 2 min Score = total reps of Burpees/Burpees over rower L2: 8 Cal, 180m/140m L1: 6 Cal, 160m/120m |
AMRAP 7: Ascending ladder (3+3, 6+6, 9+9, etc) Toes to Bar Push Press (115/85) Score= Round completed and partials L2: HKR, (95/65) L1: Ab Mat Sit Ups, (75/55) |
3 Rounds x AMRAP 5 min: 200m Run 15 Hang Power Snatch (75/55) 15 Russian Swings (70/53) Rest 1 min between AMRAPs Score= Total Rounds and reps, pick up where you left off after rest L2: (55/45) (53/35) L1: (45/35) (35/26) Beginner WOD: 15 Thrusters sub for snatch |
20.5 | EMOM 9 min: 3 Deadlifts (155/105) 4 Power Cleans rest 4 min, then AMRAP 16: 200m Run 10 Back Squats (95/65) 12 Sit-ups 10 Bent over Rows (95/65) L2: (135/95) (75/55) L1: (115/85) (55/45) |
| BRO SESH | Banded Hinges 3×30 |
Reverse Flyes 3×15 *Lightweight for high rep |
Barbell Curls 3×8 |
Single Leg Banded Glute Bridges 3x 10 reps, on the last rep hold for 20s |
Dimmel Deadlifts and Banded Crunches 2-3 Rounds x25 Dimmel Deadlifts (50% of 1 RM or light weight) x25 Banded Crunches Rest 2:00 |
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| Stretching | Lizard Pigeon Twisted Cross |
Saddle Supine Twist Eagle |
Seal/Sphinx Puppy Dog Thread The Needle |
Banded Shoulder & Lat Stretch Piriformis Stretch |
Forward Fold IT Band Stretch Seal/Spinx Legs on the Wall + Parasympathetic Breathing 2 min |