SWOD Friday October 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
DB Bench Press
*Sets 1-2 x 8 reps (Moderate)
*Sets 3-4 x 6 reps (Heavy)
*Sets 5-6 x 4 reps (Tough)

B. 3 sets of:
200m Sled Walk (135/90)
Turkish Get Ups x 3 reps/Side (1.5/1pd)
Russain KB Swings x 15 reps (2/1.5pd)

C. 3 sets of:
Seated BTN Shoulder Press x 10-12 reps (Light)
Rest 30 seconds
Powell Raises x 15-20 reps/Arm (Light)
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
5 Barbell Jump Squats (95/65)
10 Russain KB Swings (2/1.5pd)

B1. Every 2 minutes x 4 sets
Clean + Front Squat + Jerk
*Sets 1-2 x 1+2+1 @ 70
*Sets 3-4 x 1+1+1 @ 75%
B2. Every 2 minutes x 4 sets
Clean + Jerk
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%

C. 3 sets of:
Incline¬†Fly’s + Windmills x 10+10 reps (Light)
Rest 30 seconds
Wtd Hip Extensions x 10 reps
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
20 Alt DB Stationary Lunges (50/35)
10 Burpees

Level 3:

For time:
9.12.15
Clean & Jerk (115/85)
TTB
Assault Bike Cals