Performance Fitness SwOly 1.30.23

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)

Segmented Clean Grip Deadlift 3×3
(1 sec pause at each position w/slow negative)

Seated Arnold Press 3×8-10e
Push Up 3×8-10
Zottman Curls 3×8-12

2023-01-29T08:20:29-05:00SwOly WODs|

Performance Fitness SwOly 1.23.23

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

Segmented Clean Grip Deadlift 3×3 (1 sec pause at each position w/slow negative)
Strict Pull-up 3×5-7
(Modify up or down for the most challenging movement but keep […]

2023-01-22T09:18:53-05:00SwOly WODs|

Performance Fitness SwOly 1.9.23

Snatch Complex 8 x ‘1’ – Snatch Grip Deadlift, Snatch Grip High Pull, Power Snatch, Overhead Squat

Clean Pull 4 x 4

Pendlay Row 2×8; 2×6
RFESS 4×8 ea

DB Bicep Curls:3 sets to failure
DB OH Tricep Extension: 2 sets to failure

2023-01-08T19:15:22-05:00SwOly WODs|

Performance Fitness SwOly 12.26.22

Snatch Pull + Hang Snatch (BK) + Snatch 3×1+2+1, 3×1+1+1

Snatch Pulls 4×3

3 Sets:
15 Wtd. Push-up Drop Set*
15 Straight Bar Curls
15 Straight-arm Band Pull-downs

*Choose a weight that is challenging for 6-10 reps. Once you hit failure, immediately decrease the weight […]

2022-12-25T09:28:51-05:00SwOly WODs|
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