SWOD Friday December 1st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B.For time
40.30.20.10.5
KB Swings (1.5/1pd)
50.40.30.20.10
Sit Ups

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Shoulder Press in Split Stance x 5 reps (95/65)
A2. Every 90 seconds x 2 sets
Push Press in Split Stance x 5 reps (135/95)

B. Every 2 minutes x 5 minutes
Pause Split Jerk + Split Jerk
*Set 1 x 1+2 @ 70%
*Set 2 x 1+2 @ 75%
*Sets 3-5 x 1+2 @ 80%

C. 3 sets of:
KB Weighted Plank Hold x 45-60 seconds
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Barbell Jump Squats x 3 reps @ 20% of 1RM
Tall Box Jump x 3 reps (Build)

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Power Clean + Push Press + Power Clean + Push Jerk
*Sets 1-2 x 2+2+2+2 @ 65-70%
*Sets 3-4 x 1+2+1+2 @ 75-80%
*Sets 5-6 x 1+1+1+1 @ Heavy Set for the Day

C. 3 sets of:
Wtd Hip Extension x 15 reps + 20s Hold after the last rep
Rest 30 seconds
DB Upright Row x 10-12 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
40/30 Cal Row
20 BBJO (24/20″)
40 Wall Ball Shots (20/14)
20 BBJO
40/30 Cal Row

Level 3:

3 rounds for time of:
50ft Right Arm OH Walking Lunge (55/35)
50 Squats
50ft Left Arm OH Walking Lunge (55/35)
100 Dbl-Unders