SWOD – 9/1 – 9/5

Monday: Upper Heavy

1. 20 mins – 3RM Close grip bench press

2a. 4 x 8 rope get ups (or 3 legless rope climb)
2b. 4 x 8 standing DB strict press (Heavy)
rest 1 min b/w efforts

3. 5 Sets
5 Wall Walk
20m bear crawl forward
20m bear crawl backward

Conditioning: 3 RFT
15 Kipping Pullups
30 Double Unders

 

Tuesday: Lower Dynamic

1. EMOM 10 mins
– 2 Back squat (70%)
– 3 Box Jump (36/30)

2. 4 x 12 Romanian Deadlift (deficit if able) (65-70%)
rest 90 sec b/w efforts

3. KB complex – 5 Sets
8 double KB swing
8 double KB front squat
rest 1 min b/w efforts

Core:
Long Lever plank flutters – 15-20 per side
30 Hammer situps

 

Thursday: Upper Dynamic

1. “The Volkswagon 2.0”
21-15-9
Dynamic Pushups (w/ a vest)
Strict pullups

2a. 4 x 20 max effort DBall slam
2b. 4 x 30 battle rope external rotations
rest 1 min b/w rds

3a. 4 x 10 renegade row/side
3b. 4 x 5 dragon flag

4. Shoulder Rehab – 3 sets
10-15 DB front raise
10-15 DB lateral raise
10-15 DB bent over raise
10-15 DB arnold press
rest 90 seconds

Friday: Lower Heavy

1. Find 3RM deadlift – 20 mins

2. 4 Sets:
2 Hang Squat Clean (85%)
5 Hurdle hop

3. 4 x 20m HEAVY Lunge
Build up, find the heaviest weight you can lunge across the gym with.

Conditioning: 4 RFT
5 Bear Complex (60/45 sandbag)
10 Box jump (24/20)

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