Performance Fitness SwOly 3.20.20
15’ Build to Clean & Jerk 1RM (Record results for ZP)
DB Arnold Press 3×8-12
DB BO Back Fly 3×8-12
Straight-arm Band Pulldown 3×8-12
Plate Crunches 3×15
Side Plank Hip Dips 3x12e
Posts in the Category: SwOly WODs
Performance Fitness SwOly 3.16.20
15’ Build to Snatch 1RM (Record results for ZP)
DB Bench Press 4×8
Ring Rows 4×8-12
BB Curls 3×8-12
Band Tricep Pushdowns 3×15
Wtd. Russian Twists 3x15e
Performance Fitness SwOly 3.13.20
Clean & Jerk 2×3, 2×2, 4×1
Front Squat 4, 3, 2
Ring Push-ups 3×8-12
SA DB Row 3x8e
Bicep Curls – Run the Rack in sets of 5
(Start at a light weight work your way up to heaviest DBs …
Performance Fitness SwOly 3.9.20
Snatch 2×3, 3×2, 3×1
Snatch Panda Pull 3×3
SA DB Bench Press 3x10e
Strict Knees to Elbows 3×6-10
Band Tricep Pushdowns – 50 Reps Total
Band Pull-aparts – 50 Reps Total
Performance Fitness SwOly 3.6.20
Clean 2×3, 2×2, 2×1
Jerk (From Rack or Blocks) 2×3, 2×2, 2×1
DB Incline Bench Press 3×8
Chin-ups (Underhand) 3×8
BB Curls 3×8-12
Band Tricep Pushdowns 3×15
Wtd. Russian Twists 3x15e
Performance Fitness SwOly 3.2.20
Power Snatch + OH Squat 3×2+2
Snatch 5×2
Snatch Pull 3×3
BB Supinated BO Row 3×10
Wtd. Push-ups 3×10
BB Rollouts 3×10
Side Plank Hip Dips 3x12e
Performance Fitness SwOly 2.28.20
Clean + Front Squat + Jerk 3×2, 2×1
Clean & Jerk 3×1
Pendlay Row 2×10, 2×7
DB Bench Press 2×10, 2×7
Incline DB Curls 3×10
Band Tricep Pushdowns 3×10-15
Performance Fitness SwOly 2.24.20
Power Snatch + Snatch 3×2+1, 3×1+2
Snatch 3×2
½ Kneeling SA Landmine Press 4x10e
DB Front-Foot Elevated Split Squat 3x10e
Strict Knees to Elbows 3×8-12
Band Pull-aparts 3×15
Performance Fitness SwOly 2.21.20
Clean Pull + Hang Clean (BK) + Jerk 2×1+3+3, 2×1+2+2
(BK= Below the Knee)
Clean & Jerk 4×2
Split Squat 3x5e
Chin-ups 3x to Failure
DB Press Mechanical Drop Set: 3x (Same load for all 3 exercises)
1. Seated DB OH …
Performance Fitness SwOly 2.17.20
Snatch Pull + Hang Power Snatch + BTN Push Press + OHS 3×3+3+3+3
Hang Power Snatch 2×3, 3×2
Back Giant Sets:
BB Underhand BO Row 3×8
DB Cross-Bench Pullover 3×10
Band Face-Pulls 3×15
Wtd. Push-ups 3×8-12
Wtd. Crunches 3×15
