Performance Fitness SwOly 1.20.20
Clean & Jerk 4×2 Warm-up
Clean & Jerk 6×1 EMOM
Front Squat 4, 3, 2
DB Arnold Press 4×8
Landmine BO Row 4×12
Slider Pike 3×10
Slider Hamstring Curl 3×10
Posts in the Category: SwOly WODs
Performance Fitness SwOly 1.17.20
Hang Clean (Below Knee) + Front Squat + Jerk 3×2
Clean & Jerk 2×2, 4×1
DB Incline Bench Press 4×8
Chin-ups (Underhand) 4×8
BB Curls 3×8-12
Band Tricep Pushdowns 3×15
Wtd. Russian Twists 3x15e
Performance Fitness SwOly 1.13.20
Snatch + OH Squat 2×3, 2×2
Snatch 2×2, 2×1
BTN Snatch Push Press 5, 4, 3
DB BO Row 3×8
DB Pullovers 3×8
Plank Series- 2×30” on/10” off
Front Plank
Side Plank (L)
Side Plank (R)
Performance Fitness SwOly 1.10.20
Clean + Front Squat + Jerk 2×2
Clean & Jerk 3×2, 3×1
Push Press 3×3
SA Landmine Press 4x8e
SA Landmine BO Row 4x8e
Hanging Leg Raises 3×10
DB Bicep Curls 2×12
Band Face-Pulls 2×15
Performance Fitness SwOly 1.6.20
Snatch Pull + Hang Snatch (Above Knee) 3×1+3
Snatch Pull + Hang Snatch (Below Knee) 3×1+2
Snatch 3×1
Snatch Pull 3×3 (100%+ of best Snatch)
BB Supinated BO Row 2×12, 2×8
Wtd. Push-ups 2×12, 2×8
BB Rollouts 3×10
Side Plank Hip Dips …
Performance Fitness Swoly 1.3.20
Snatch 4×2 build up, 6×1 EMOM @ 85-90%
Snatch pull w. Pause at knee + Snatch Pull 5×1+1
Ecc Bench Press 4×4 @ 5s
SA DB Row w. Slow eccentric 4×7
Lateral raise 2×10
DB curl 2×10
Bicycle twist 2×24 on …
Performance Fitness SwOly 12.30.19
Clean 5×2 build up, 6×1 EMOM @ ~85%
Jerk 4×2 Build up, 5×1 EMOM @ ~90% (use blocks if possible)
Band Pushup + Regular Pushup 3×8+8
DB Supine Pullover 3×8
Band Seated Pulldown 3×10
4×20″ on/10″ off
Hollow Rock
2′ Rest
4×30″ on/15″ …
Performance Fitness SwOly 12.27.19
Hang Snatch + OH Squat 3×2+2
Low Hang Snatch + OH Squat 2×2+1
Snatch 5×1
Snatch Pull 4×2 (emphasize hitting 2nd pull position)
BB Close grip Bench press 4×8
SA DB Row 4x6e (heavy)
DB BO Back Fly 4×8
Partner MB Sit …
Read More →Performance Fitness SwOly 12.23.19
Clean w/ slow 1st pull + Jerk w/ slow dip 4×2
Clean + Jerk 2×2, 4×1 work as heavy as possible
Seated DB SA OH Press 3x8e
Kneeling SA Band Lat Pulldown 3x12e
Wtd Sit up 3×12 (plate behind …
Performance Fitness SwOly 12.20.19
Clean Pull + Hang Clean + Jerk 5×1+2+1
Clean + Jerk 4×2
Incline DB Bench Press 4×8
Incline Bench DB Row 4×8
Hanging Side Crunch 4x8e
Band Facepull 2×12
Band Tricep Pushdown 2×12
