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SWOLEvember Week3

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Welcome to Week 3.  The reps are increasing and we are throwing some new moves at you.  Be ready!

Monday
Strength
a1)3×15 DB Goblet Squat
a2)3×15 Band RDL

b1)3×50 Band Wall Sit Butterflies

Cond.
Teams of 2
AMRAP 20
Run 200m
Max KB Swings
Run 200m
Max H.R. Push Ups
Run 200m
Max V-Ups

A)Runs while B) does work. Move to the next station once both teammates have run and performed the exercise

Tuesday
Strength
a1)3×10 Arnold Press
a2)3×20 Band Pull Apart

b1)Cashout: 100 Empty Bar Shoulder Presses

Cond.
5RFT
10 Clean & Jerks 95/65
10 Burpee Box Jumps

Wednesday
Strength
a1)3 min iGyG – 10 Bent Over DB Rows
b1)3 min iGyG – 10 KB Upright Row
c1)3 min – Max Wide Grip Pull Ups

Cond
Teams of 3
EMOM12
M1: 40s Deadlift 185/135
M2: 40s Ring Dip
M3: 40s Hang Alt Db Snatch 50/35

Thursday
Strength
a1)4×15 Neutral Grip DB Bench Press
a2)4×10 DB Flyes
a2)4×5 Heavy Ass Wtd Push Ups

Cond.
Run 400m
21-15-9
Thruster 75/55
T2B
Run 400m
21-15-9
Push Press
Burpee Over Bar
Run 400m

Friday
Cond.
400 Double Unders || Scale 1000
8 KBS Everytime Rope Stops
*15 Min Cap

Strength
a1)5×20 BB Curls
a2)5×20 Band Triceps Extensions

b1)5×20 Band Bicep Curls
b2)5×20 Plate Tricep OH Ext

c1)150 Russian Twists [Complete BAMN]

Saturday
AFTERBURN