SWOD Friday 06.14.2019

Accessory Work:

A. 3 sets of:
False Grip Ring to Chest Pull Ups x 3-6 reps
Rest 30 seconds
Muscle Up Beat Swing x 5-7 reps
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 90 seconds

B. HS Walking Practice
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overall technique
and polish up your HS Walking.
Drill 1Handstand Shoulder Shifts
Drill 2Banded HS Shoulder Taps
Drill 3Wall Facing HS Hold to HS Walk

SWOD Friday 06.07.2019

Accessory Work:

A. 3 sets of:
DB Bent-Over Rows x 8-10 reps
Rest 30 seconds
DB Box Step Overs x 8-10 reps
Rest 30 seconds
Sandbag Carry x 100m (150/100)
Rest 90 seconds

B. Ring Muscle Up Work
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overal technique and polish up your Muscle Ups
Drill 1 – Supinated Banded Pulls
Drill 2 – Negative Position Pause Drill
Drill 3 – Front Kip

SWOD Saturday 05.25.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Glute Bridge x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B1. Every 3 minutes x 5 sets
Sumo Deadlift
*Sets 1-5 Build to a Heavy Single for the Day

B2. Every 90 seconds x 4 sets
Sumo Deadlift x 6 reps @ 70% of “B1”
Russian KB Swings x 12 reps (24/16kg)

C. AMRAP in 20 minutes
100m Sandbag Carry (150/100)
20 DB Front Squats (50/35)
15 TTB
10 Burpee Box Overs (40/36″)

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