Performance Fitness SwOly 1.25.21
Clean + Jerk 2×3+3, 3×2+2
Snatch Grip RDL 3×7
KB Dead Bug 3×8-10e
KB Upright Row 3×10-15
KB OH Tricep Ext. 3×10-15
Seated Leg Lifts over KB 3×30”
Posts in the Category: SwOly WODs
Performance Fitness SwOly 1.18.21
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 3x10e
(Aim for maximum ROM. Elevate front foot …
Performance Fitness SwOly 1.11.21
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. …
Performance Fitness SwOly 1.4.21
Clean Complex – 5 Sets:
1 Clean Pull
1 Hang Clean AK
1 Hang Clean BK
1 Clean (from floor)
Push Press + Power Jerk 5×3+1
Barbell Rollouts 3×8-12
Lu Raises 3×10-15
Bent Over Plate Raises 3×10-15
Performance Fitness SwOly 12.28.20
15’ Build to Snatch 1RM
Clean Pull 3×3 (Work above Clean 1RM)
KB Gorilla Rows 4×8-12e
Heels-Elevated Goblet Squat 4×8-12
Hollow Pullover (or Dead Bug Pullover) 3×12
Performance Fitness SwOly 12.21.20
Snatch 2×3, 2×2, 3×1
Clean Pull 5, 4, 3 (Work above Clean 1RM)
DB BO Rows 3×10
Heels-Elevated Goblet 1 ¼ Squat 3×10
Hollow Pullover (or Dead Bug Pullover) 3×10
DB Side Bends 3x15e
Performance Fitness SwOly 12.14.20
Snatch 3×3, 3×2
Clean Pull 3×5
KB Gorilla Rows 4×8-12e
Heels-Elevated Goblet Squat 4×8-12
DB Side Bends 3x15e
Performance Fitness SwOly 12.7.20
Snatch Pull + Hang Snatch (BK) + Snatch 3×1+2+1, 3×1+1+1
Tuck Chin-ups (3s Ecc.) 4×4-8
Front Squat 5, 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 …
Read More →Performance Fitness SwOly 11.30.20
Hang Snatch (Hip) 2×3
Hang Snatch (AK) 2×3
Hang Snatch (BK) 3×2
Tuck Chin-ups (3s Ecc.) 4×4-8
Front Squat 7, 5, 3
3 Giant Sets:
10 Banded Push-ups
15 Straight Bar Curls
20 Band Pull-aparts
Performance Fitness SwOly 11.23.20
3-Position Hang Snatch – 6 Sets:
1 from Hip
1 from AK
1 from BK
Tuck Chin-ups (3s Ecc.) 4×4-8
Front Squat 3×5
3 Giant Sets:
10 Supinated BB BO Rows 3×10
12e Plate Russian Twists
Max Reps Diamond Push-ups
