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SWOLEvember Week 3

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Monday – Leg Day
4×15
a)Deadlift – 30-40%
b)Elevated Goblet Squats
c)Lunges
d)Jump Squats

Cond
21-15-9
Alt DB Snatch  50/35
Lateral Burpee Over DB

Tuesday – Back Day
4×15
a)Close Grip Ring Row
b)Band Upright Row
c)Chest Support DB Rows
d)DB Shrugs

Cond.
AMRAP18
10 Hang Power Cleans 135/95
10 Shoulder-2-Overhead
Run 200m

Wednesday – Chest Day
4×15
a)DB Bench Press
b)Incline Push Ups
c)Band Push Ups
d)Band Pec Deck

Cond.
For Time
Part 1
10-20-30-40-50
OH Plate Situps 45/25
Double Unders
Scale 3:1
THEN
Part 2
Run 800m AFTER

Thursday
GYM CLOSED
HAPPY THANKSGIVING!
EAT ALL THE CARBS
COME KICK ASS TOMORROW

Friday – Bi’s & Tri’s 
4×15
a)Heavy DB Hammer Curls
b)BB Curls
c)Dips
d)Band Tri Pull Downs

Cond.
3RFT
Run 600m
25 Power Snatches 75/55
(Think Randy)

SATURDAY 
OPEN GYM
Use this time to make up a day you missed.  Work on a lift or get some cardio in!
GET BETTER!

SWOLEvember Week 2 – 11/12-11/17

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Monday – Leg Day
4×15
a)Deadlift – 30-40%
b)Elevated Goblet Squats
c)Lunges
d)Jump Squats

Cond
AMRAP15
10 DB Clean & Jerk EACH Arm 50/35
50 Double Unders

Tuesday – Back Day
4×15
a)Close Grip Ring Row
b)Band Upright Row
c)Chest Support DB Rows
d)DB Shrugs

Cond.
For Time
150 KB Swings*
*10  H.R. Push Ups Every 90 seconds

Wednesday – Chest Day
4×15
a)DB Bench Press
b)Incline Push Ups
c)Band Push Ups
d)Band Pec Deck

Cond.
EMOM 16
E: 45s Max Heavy Hang Power Snatch
O: 45s: Burpee Pull Ups | Scale 5 Burpees + Max Ring Row

Thursday – Shoulders
4×15
a)BB Strict Press
b)Behind Neck Military Press
c)Front Plate Raise
d)Band Pull Apart

Cond.
12 Min Clock
Run 800m
AMRAP w/remaining time
Max 75% Bodyweight Power Cleans

Example: If you weigh 100lbs, you would clean 75 lbs

Friday – Bi’s & Tri’s 
4×15
a)Heavy DB Hammer Curls
b)BB Curls
c)Dips
d)Band Tri Pull Downs

Cond.
21-15-9
Thrusters 95/65
DB or KB Box Step Overs 20″

SATURDAY 
OPEN GYM
Use this time to make up a day you missed.  Work on a lift or get some cardio in!
GET BETTER!

SWOLEvember Week 1 – 11/5-11/11

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Monday – Leg Day
4×15
a)Deadlift – 30-40%
b)Elevated Goblet Squats
c)Lunges
d)Jump Squats

Cond
AMRAP15
Max UB Pull Ups
Run 200m
Max UB KB Swings 70/53

Tuesday – Back Day
4×15
a)Close Grip Ring Row
b)Band Upright Row
c)Chest Support DB Rows
d)DB Shrugs

Cond.
10-9-8-7-6-5-4-3-2-1
DB Snatch EACH Arm 50/35
Burpee Over DB

Wednesday – Chest Day
4×15
a)DB Bench Press
b)Incline Push Ups
c)Band Push Ups
d)Band Pec Deck

Cond.
EMOM 16
E: 45s Max Heavy Power Cleans
O: 45s: 100m Sprint + Max Box Jumps

Thursday – Shoulders
4×15
a)Neutral Grip DB Front Raise
b)DB Military Press
c)Rear Delt Flyes
d)Arnold Press

Cond.
Teams of 2
A)800m Sled Drag
B)AMRAP while Partner is Dragging
15 Deadlifts 95/65
15 A-Burpees Over Bar

Friday – Bi’s & Tri’s 
4×15
a)Heavy DB Hammer Curls
b)BB Curls
c)Dips
d)Band Tri Pull Downs

Cond.
21-15-9
Push press 115/85
Toes to Bar

SATURDAY 
OPEN GYM
Use this time to make up a day you missed.  Work on a lift or get some cardio in!
GET BETTER!

10/22/18-10/21/18

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Monday
Find 2RM Front Squat
THEN
Find 1 Deadlift

Tuesday
Conditioning
Teams of 2
200 Double Unders Cash In
100 WB Shots
75 Pull Ups
50 DB Box Step Ups
25 Handstand Push Ups
THEN
Strength
15 Min Find 2RM Power Snatch

Wednesday
Strength
Find 1RM Clean and Jerk

Strength
AMRAP 30
10 Clean & Jerks @80% of 1RM above
20 Burees Over Bar
400m Run

Thursday
Strength
Superset
A1)5×20 Bench Press
A2)5×15 Bent Over Dual DB Row

B1)5×20 DB Hammer Curls
B2)5×15 Dips

Conditioning 10 Min Cap
10-9-8-7-6-5-4-3-2-1
American KB Swings 70/53
Toes-2-Bar [Scale 2:1 V-Ups]

Friday
Strength
10 Min Find 1RM Strict Press
-Rest 2 Min-
10 Min Find 1RM Push Press

Conditioning
5RFT
10 Thrusters 95/65
10 Box Jump

10/15/18-10/20/18

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Monday
Strength
Front Squat
1×5 @70%
1×5 @75%
2×5 @80%
1X5 @85%

Conditioning
DT
5 RFT
12 Deadlifts 155/105
9 Hang Cleans
6 Push Jerks

Tuesday
Strength
n x 3-Position Snatch
1 Below The Knee
1 Above The Knee
1 Tall Man

Conditioning
AMRAP 17
100m KB Farmer Carry 53/35
15 KB Swings
Max Strict UB Chin Ups

Wednseday
Strength
Squat Clean
5×3

Conditioning
21-15-9-6
Thrusters
Bar Facing Burpees

Thursday

A TOUCH OF VANITY

15 Min
A1)5×8 Wide Grip Bench Press
A2)5×10 Close Grip Push Ups

15 Min
B1)4×12 Upright Row
B2)4×12 Bent Over Rev Grip BB Row
B3)4×12 Romanian Deadlift

10
C1)4×25 BB Curls
C2)4×25 Tricep Ext

4x
25 Alt VUps
50 Heel Touches

Friday
Speed
EMOM 10
E: 50yd Sled Spring
O: 50yd Leaning Start Sprint

Power
4×5
Seated Box Jump

Conditioning
AMRAP 12
10 DB Clean & Jerks ea Arm 50/35
20 A-Burpees
10 Heavy Ass KB Swings

Saturday
20 min Cap
Teams of 2
Run 800m
100 WB Shots
75 Pull Ups
50 DB Box Step Ups
25 Handstand Push Ups

THEN (WITH NO REST)

15 Min
Find 2RM Power Snatch

10/1/18-10/6/18

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Monday
Front Squat
Based off 2RM
1×5 @ 65%
2×5 @70
2×5 @75%

Conditioning
For Time
50-40-30-20-10
Amer. KB Swings 53/35
Double Unders [Scale 2:1 Singles]

Tuesday
Strength
15 Min
Find 3RM Power Clean
Scale: 5×10 DB Cleans

Conditioning
21-15-9
Power Cleans 135/95
Ring Dips

Scale
30-20-10
Russ KB Swings
Bench Dips

Wednesday
Strength
15 Min
Find 2RM Deadlift

Conditioning
Teams of 2
AMRAP 20
Run 400m Together
21 Hang Power Snatches 75/55
12 Pull Ups
*You must complete Snatches before pull ups, both partners must be back from the run to start lifting.

Thursday
Strength
A1 3×15 Neutral Grip DB Bench Press
A2 3×15 BB Curls

Conditioning
20 Min Cap
“Run It Back”
5 RFT
10 Strict Press 95/65
15 Front Squats
20yd Rev Bear Crawl
Run 400m

Friday
Strength
Superset
A1)3×15 Romanian Deadlift
A2)3×15 Bent Over BB Row

Conditioning
18.0
21-15-9
Alt DB Clean & Jerk
DB FACING Burpees
*No lateral Accepted*

Saturday
Strength
5×5 Back Squat

AMRAP 25
Run 800m
20 WB Shots
15 Toes-2-Bar
10 DB Push Press 50/35

 

 

9/24/18-9/29/18

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Monday
Strength 
Front Squat
1×5 @60%, 2×5 @ 65%, 2×5@ 70%

Conditioning
21-15-9
Deadlift 225/155
Handstand Push Ups

Tuesday
Team 10K Row Sprint

Wednesday
Strength
5×3 Power Snatch

Conditioning
4RFT
15 DB Snatches EA Arm 50/35
15 Burpees Over DB
15 Ring Dips

Thursday
Strength
3×20 Unbroken Wide Grip Bench Press

Chipper
50 Pull Ups
40 Box Jumps 24/20
30 Power Cleans 135/95*
20 Toes-2-Bar
10 Power Snatches*

*Must be able to Snatch and Clean the SAME Weight

SCALED VERSION 
75 Ring Rows
40 Box Step Ups
60 Russian KB Swings
20 VUps
20 American KB Swings

Friday
Speed
8x|E90s
Back Pedal 10y + Sprint 10y + Back Pedal 20y + Sprint 20y

Power
4×10
Banded Deadlifts

Conditioning
AMRAP12
30 Double Unders
5 Thrusters 115/85

Saturday
Strength
A1)5×5 Back Squat
A2)5×10 Russian Split Squat EA Leg

Conditioning 
AMRAP20
Run 200m
15 Heavy KB Swings
Max Pull Ups*
*Record Total # of Pull Ups*

9/10/18-9/15/18

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Monday
Strength
5x
5 Single Arm Arnold Press
8 Strict Press

Conditioning
Karen
150 WB Shots 20/14

Tuesday
Strength
4 Rounds|E3min
10 Hang Cleans

Conditioning
15-12-9
S-2-O 155/105
Man-Rope Pull Ups

Wednesday
Strength
4x
A1)DB Curls 10
A2)DB Shrugs 25
A3)DB Hammer Curls 10

Conditioning
Teams of 2
1-2-3-4-5-6-7-8-9-10
Partner Deadlift 315/225
Synch Lateral Burpees Over Bar

Thursday
20 Min
Find 2RM Bench Press

20 Min
Find 3RM Front Squat
(Data For Upcoming Squat Cycle)

Friday
Speed
10 Shuttle Run

Power
3×20 Dimel Deadlifts

Core
3×15 Wtd Hanging Knee Raises
3×20 Alt V-Ups

Conditioning
AMRAP 12
30 Double Unders
12 Alt DB Clean & Jerks 50/35

Saturday
GYM Closed
Report To Katy ISD Merrell Center, KATY, TX

George & Mike are competing in Bring The Heat 7

9/3/18-9/8/18

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Monday
Strength
5 Rounds
10 Deadlifts
10 Front Squats
10yd DB Walking Lunge

Conditioning
Teams of 2
50-40-30-20-10
WB Shots
WB Situps
Run 200m Before ea Round

Tuesday
Strength
Superset
A1)4×25 DB/KB Shrugs
A2)4×20 Alt DB Rows
A3)4×15 Seated Rev Grip Band Pulls w/2s hold

Conditioning
AFAFP (As Fast As F____g Possible)
4 Rounds | Every 4 Minutes
4-3-2-1
Deadlift 225/135
Bar Facing Burpees
Rest w/remaining time
THEN
In the final round
Max Cleans w/remaining time.

Wednesday
Strength
6x
2 Position Snatch
2 Below the Knee + 2 Above The Knee

Conditioning
For Time
100 Double Under Cash In
75 Alt DB Cleans 50/35
50 Strict Chin Ups {Scale 100 Ring Rows]
15 Min Cap

AFTERBURN!
GET READY
7:30p SHARP

Thursday
Strength Day
Close Grip Bench Press
1×2 @75%
2×2 @80%
2×2 @85%
Based on 2RM

A1)4×15 OH DB Tricep Ext
A2)4×15 Band Pull Down Ext
*100yd Heavy Sandbag Carry After Each Superset

B1)Run The Rack Plate Curls.
10 Reps @ 10
10 Reps @ 15
10 Reps @ 25
10 Reps @ 35
10 Reps @ 45 x 2
10 Reps @ 35
10 Reps @ 25
10 Reps @ 15
10 Reps @ 10

C1)200 Heel Touches

Friday
Speed
EMOM10
20s Stationary Band Sprints : Rest 40s

Power
50m Banded Broad Jumps

Conditioning|Midline
AMRAP 15
20 Russian KB Swings
10 KB OH Press
5 KB Box Step Overs

 

8/27/18-9/1/18

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Monday
Strength
15 Min
Find 7RM Deadlift

Conditioning
4RFT
7 Deadlifts 315/225
25m Reverse Bear Crawl
25m Burpee Broadjump

Tuesday
Strength
Find 2R
1 Power Clean
1 Hang Power Clean
1 Power Clean
1 Split Jerk

AMRAP 15
20 Double Unders
10 KB Swings 55/35
5 KB Thrusters ea arm

Wednesday
Strength Day
Back Squat
5-5-5-5-5-5
Weighted Pull Up
3-3-3-3-3-3
Weighted Good Morning
3-3-3-3-3-3

JOIN US AT 730P

Thursday
Strength
Closer Grip Bench
1×4 @ 70%
1×3 @ 80%
2×3 @ 85%

Conditioning
“Randy”
75 Snatches For Time

Friday
Strength
A1)4×10 Heavy Bench DB Row
A2)4×15 BB Curls
A3)4×10 OH DB Tricep Ext
A4)4×15 Tricep Ext

Conditioning
Run 400m
15-12-9
Power Clean 175/125
Bar Facing Burpees
Run 400m

Saturday
Strength
4×10 Landmine Press ea Arm
4×10 Rev Grip Bent Over Row

AMRAP20
Run 400
20 HR Push Ups
20 Toes-2-Bar
20 Alt DB Snatches