SWOD Thursday October 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
50 Sit Ups
40 TTB
30 Medball Sit Up (20/14)
20 Pull Ups
10 Strict Pull Ups
5 Bar Muscle Ups or (1 Hips to Bar + 1 Pull Up) x 5

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Clean Pull + Muscle Clean + Front Squat
*Sets 1-2 x 3+2+1 (Light)
*Sets 3-4 x 1+2+3 (Moderate)

B1. Every 2 minutes x 3 sets of:
3 High Hang Clean + Split Jerk @ 60-65%
B2. Every 2 minutes x 3 sets of:
2 Hang Clean + Split Jerk @ 70%
B3. Every 2 minutes x 3 sets of:
Clean + Split Jerk @ 75%

C. 3 sets of:
Snatch Grip Bent-Over Rows x 6-8 (Mod)
Rest 30 seconds
Single Arm KB Front Rack Step Up x 10/Leg (2/1.5pd)
Rest 30 seconds
Hollow Hold Flutter Kicks x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up

A. EMOM x 10 minutes
Front Squat
*Sets 1-2 x 3 @ 60%
*Sets 3-4 x 2 @ 70%
*Sets 5-6 x 1 @ 80%
*Sets 7-10 x 1 @ 85-90%

B. Every 2 minutes x 5 sets
3-Pos Power Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ Heavy Set for the Day

C. 3 sets of:
Seated Single Arm DB Press x 6-8/Arm (Mod-Tough)
Rest 30 seconds
DB Front + Lateral Raises x 15-20 (Light)
Rest 30 seconds
Chinese Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
60 Sit Ups
50 TTB
40 Medball Sit Up (20/14)
30 Pull Ups
20 Strict Pull Ups
10 Bar Muscle Ups

Level 3:

For time:
400m run
100m Sandbag Carry (150/100)
800m run
100m Sandbag Carry
400m run