Performance Fitness SwOly 6.24.24

Clean 2×3, 4×2
Sets 1-2: Hang AK
Sets 3-4: Hang BK
Sets 5-6: Floor
(All reps should be full/squat cleans)

Split Jerk (2s Pause in Catch) 2×3, 3×2

DB KOT Split Squat 3x8e
(Aim for maximum ROM. Elevate front foot if necessary.)
Landmine Rotations 3x10e
DB OH Tricep […]

2024-06-23T17:49:11-04:00SwOly WODs|

Performance Fitness SwOly 6.17.24

3-Position Clean Complex – 5 Sets:
1 Clean (from Floor)
1 Hang Clean AK
1 Hang Clean BK
(All reps should be full/squat cleans)

Power Jerk + Split Jerk 6×1+1

Barbell Rollouts 3×8-12
DB KOT Split Squat 3x12e
(Aim for maximum ROM. Elevate front foot if necessary.)

Plate […]

2024-06-16T17:38:49-04:00SwOly WODs|

Performance Fitness SwOly 6.10.24

Clean Complex – 5 Sets:
2 Clean Pulls
1 Hang Clean AK
1 Hang Clean BK
1 Clean (from floor)

Push Press + Power Jerk 5×3+1

Barbell Rollouts 3×8-12
DB or Plate Lateral Raise 3×10-15
Bent Over DB Reverse Fly 3×10-15

2024-06-09T17:26:57-04:00SwOly WODs|

Performance Fitness SwOly 5.20.24

Snatch 2×3, 2×2, 3×1

Snatch Pull 3×3

Chest & Back Superset:
Wtd. Push-up Drop-Set* 4×12
BB BO Rows 4×12

*Perform 5-8 reps to failure with added weight, then finish the remaining reps unloaded.

Arm Farm – 3×20” on/10” off
1. Barbell Curl
2. DB OH Tricep Ext.

2024-05-15T14:28:09-04:00SwOly WODs|
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