SWOD Tuesday October 16th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Pause Clean DL (BTK) + Clean
*Sets 1-4 x 1+1 @ MAX for the Day
*Sets 5-6 x 1+1 @ 90% of MAX

B. EMOM x 10 minutes
Front Squat x 1 rep
*Sets 1-10 @ 85-90%
*Based off Heavy Single from Sept 10th

C. 4 rounds for time:
400m run
200m Farmer Carry (1.5/1pd-Hand)

D. 3 sets of:
Incline DB Rows x 6-8 reps
Rest 30 seconds
Ring Skull Crushers x 6-8 reps
Rest 30 seconds
Star Side Plank Holds x 30 seconds/Side
Rest 90 seconds

Level 3:

A. Every 3 minutes x 4 sets
Back Squat x 6 reps
*Sets 1-4 @ 90% of set from Oct 9th

B. EMOM x 10 minutes
Power Clean + Push Jerk + Split Jerk
*Sets 1-10 @ 80-85%
*Based off Max PJ+Split from Oct 11th

C. 3 rounds for MAX Cals
30 seconds of MAX Assault Bike Cals
Rest 30 seconds
25 seconds of MAX Assault Bike Cals
Rest 35 seconds
20 seconds of MAX Assault Bike Cals
Rest 40 seconds
15 seconds of MAX Assault Bike Cals
Rest 45 seconds
10 seconds of MAX Assault Bike Cals
Rest 50 seconds

D. 3 sets of:
DB Bent-Over Fly’s x 15-20 reps (Light)
Rest 30 seconds
Banded Glute Bridge Hold x 60 seconds of Alt reps
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds