Performance Fitness SwOly 9.26.22

3-Position Hang Snatch 6×1+1+1
Rep 1: from Hip
Rep 2: from AK
Rep 3: from BK

Floating Snatch Pull 3×5

3 Giant Sets:
10 Supinated BB BO Rows 3×10
12e Plate Russian Twists
Max Reps Push-ups (easy button on top of 5kg plate)

2022-09-25T09:32:56-04:00SwOly WODs|

Performance Fitness SwOly 9.19.22

E90” x 6 sets (1+1)
*Pause Snatch + Power Snatch
*Pause 3 seconds at knee on the pull

Snatch Pull 5×5

3 Giant Sets:
10 Supinated BB BO Rows 3×10
12e Plate Russian Twists
Max Reps Push-ups (easy button on top of 5kg plate)

2022-09-18T08:59:27-04:00SwOly WODs|

Performance Fitness SwOly 8.22.22

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 […]

2022-08-21T10:02:07-04:00SwOly WODs|

Performance Fitness SwOly 8.8.22

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

Push Up 3×8-10 (Wtd Optional)
Barbell Rollouts 3×8-12

Lateral Raise 3×10-15
Bent Over DB Reverse Fly 3×10-15

2022-08-07T15:03:36-04:00SwOly WODs|
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