Thursday Oct 1st

There is Midday 3.0 from 10:30am-12:30pm

Skill:
Hang Power Clean + Split Jerk
* In 8 minutes, build to a Heavy-ish set for the day.
+
EMOM x 10 minutes of:
Min 1: Hang Power Clean x 2 + Split Jerk @ 70-75% of today’s Heavy set
Min 2: 30 Dbl-Unders

WOD:
10 rounds for total time of:
100m run
Rest 90 seconds

*Pack
8-10 rounds
*Pup
8-10 rounds

Strength

L1: Class Warm up.
A. 6 sets of:
Front Squat
Set 1 x 6 reps @ 6 RPE
Set 2 x 4 reps @ 7 RPE
Set 3 x 2 reps @ 8 RPE
Set 4 x 6 reps @ 7 RPE
Set 5 x 4 reps @ 8 RPE
Set 6 x 2 reps @ 9 RPE
B. For time:
400m run
10 Burpees
200m run
15 Burpees
100m run
20 Burpees

L2: Self led Warm up.
A. Every 2 mins x 4 sets of:
Front Squat x 3 @ 65% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Pause Clean DL (BTK) x 2 + Clean Pull x 2 @ 90% of 1RM
Rest 2 minute
* Pause for 3 seconds BTK
C. EMOM x 10 minutes of:
Min 1: 10s (R) Static Hang + 10s (L) Static Hang
Min 2: 3-5 Ring Dips + 10s Ring Support

L3: Self led Warm up.
A. 6 sets of:
Front Squat @ 60% of 1RM
Rest 20 seconds b/t sets
Set 1 x 9-12 reps
Sets 2-6 x 3 reps
B. 3 sets of
Pause Clean DL (BTK) x 2 + Clean Pull x 2 @ 90% of 1RM
Rest 2 minute
*Pause for 3 seconds BTK
C. EMOM x 12 minutes of:
Min 1: 10s (R) Static Hang + 10s (L) Static Hang
Min 2: 5s Ring Support + 5 Ring Dips + 5s Ring Support

2-A-DAY

For time:
1 Mile Run

L2&L3
* Time trial, go for a PR time today.

Tuesday Sept 29th

There is Midday 3.0 from 10:30am-12:30pm
* There is Competitors Gymnastics from 7:00pm-8:30pm with Sam.

WOD
Power Snatch + OH Squat
1-1-1-1-1-1-1

A. 3 sets of:
Power Snatch + OH Squat @ 40-50%
B. 2 sets of:
Power Snatch + OH Squat @ 50-60%
Suggested Increases:
Set 1 x 1 rep @ 70%
Set 2 x 1 rep @ 75%
Set 3 x 1 rep @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90%
Set 7 x 1 rep @ 90 + %
* Pack – 7 sets x 60-65-70-70-75-80 -80 +% Effort
* Pups – 7 sets x Power Snatch x 3 reps @ 50-60 % Effort

Cash Out:
2 rounds of:
400m run
10 Ring Dips
15 Squats
10 V-Snaps

Strength

L1: Do the Class

L2: Self led Warm up.
A. 4 sets of:
P.Press + P.Jerk + Split Jerk
Rest 2 minutes
*1-3 @ 70% 4-5 @ 75% of P.P
B. EMOM x 10 minutes
Clean Pull + Hang Clean
* Starting @ 60% and adding 5-10lbs every minute.
C1. 3 sets of:
RDL’s x 10 @ 70% of 1RM Clean w/ 3131 TEMPO
Rest 1 minute
C2. 3 sets of:
Ring Row x 10 (Feet on a Box)
Rest 1 minute

L3: Self led Warm up.
A. 5 sets of:
P.Press + P.Jerk + Split Jerk
Rest 2 minutes
*1-3 @ 75% 4-5 @ 80% of P.P
B. EMOM x 10 minutes
Clean Pull + Hang Clean
* Starting @ 70% and adding 5-10lbs every minute.
C1. 3 sets of:
RDL’s x 10 @ 70% of 1RM Clean w/ 3131 TEMPO
Rest 1 minute
C2. 3 sets of:
Ring Pull Ups x 10 (False Grip)
Rest 1 minute

2-A-DAY

3 rounds for time of:
10 Power Snatch (135/95)
10 Box Jumps (30″/24″)

L2:
3 rounds for time of:
10 Power Snatch (115/85)
10 Box Jumps (24″/20″)

Monday Sept 28th

There is Midday 3.0 from 10:30am-12:30pm

WOD
AMARP in 5 minutes of:
15 Back Squats (135/95)
10 Push Jerks (135/95)
— Rest 5 minutes —
AMARP in 5 minutes of:
15 Back Squats (135/95)
10 Push Jerks (135/95)

*Pack
15 Back Squats (115/85)
10 Push Jerks (115/85)
*Pup
10 Back Squats (95/65)
10 Push Jerks (95/65)

Cash Out:
2 rounds
250m row
10 Samson Stretch
15 Banded Pull-Aparts
30s Plank Hold

Strength

L1: Class Warm up.
A. 5 sets of:
P.Clean + H.Clean + Front Sq
Set 1 x 1 + 1 +1 @ 6 RPE
Set 2 x 1 + 1 +1 @ 7 RPE
Set 3 x 1 + 1 +1 @ 7 RPE
Set 4 x 1 + 1 +1 @ 8 RPE
Set 5 x 1 + 1 +1 @ 8 RPE
B. AMRAP in 3 minutes
10 Back Squats (115/85)
10 Push Jerks (115/85)
— Rest 3 minutes —
AMRAP in 3 minutes
10 Back Squats (115/85)
10 Push Jerks (115/85)

L2: Self led Warm up.
A. EMOM x 10 minutes
Snatch Pull + Hang Snatch
* Starting @ 60% and adding
5-10lbs every minute.
B. 4 sets of:
3 Strict Pull Ups + 5 Pull Ups
Rest 1-2 minutes
C. 3-4 sets of:
Wtd Planks x 60 seconds
Rest 1 minute

L3: Self led Warm up.
A. EMOM x 10 minutes
Snatch Pull + Hang Snatch
* Starting @ 70% and adding
5-10lbs every minute.
B. 5 sets of:
3 Wtd Pull Ups+5 Strict Pull Ups
Rest 1-2 minutes
C. 4-5 sets of:
Wtd Planks x 60 seconds
Rest 1 minute

2-A-DAY

For time:
10 Power Cleans (185/135)
15 Power Cleans (165/115)
20 Power Cleans (135/95)
* Rest 1 minute b/t rounds

L2:
10 Power Cleans (155/105)
15 Power Cleans (135/95)
20 Power Cleans (95/65)
*Rest 1 minute b/t rounds

Sunday Sept 27th

There is Midday 3.0 from 10:30am-1:00pm

WOD
5 rounds for time of:
1 Rope Climb
12 TTB
1 Rope Climb
12 Hang Squat Cleans (135/95)
TC: 20 minutes

*Pack
4 rounds
1 Rope Climb
10 TTB
10 Hang Squat Cleans (95-135/65-95)
*Pup
3-4 rounds
5 Rope Ring Rows
10 Knees to Chest
10 Hang Power Cleans (75-95/45-65)

Strength

L1: Class Warm up.
A. 6 sets of:
Back Squat
Set 1 x 6 reps @ 6 RPE
Set 2 x 4 reps @ 7 RPE
Set 3 x 2 reps @ 8 RPE
Set 4 x 6 reps @ 7 RPE
Set 5 x 4 reps @ 8 RPE
Set 6 x 2 reps @ 9 RPE
B. 3 rounds for time:
1 Rope Climb
10 TTB
10 Hang Squat Cleans (135/95)

L2: Self led Warm up.
A. Every 2 mins x 4 sets of:
Back Squat x 5 @ 60% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Snatch Pulls x 3 @ 80% of 1RM
Rest 2 minutes
C. 5 sets of:
3-5 Strict HSPU or 5-7 DB Press @ 30-40% of 1RM Press
Rest 60-90 seconds

L3: Self led Warm up.
A. Every 2 mins x 5 sets of:
Back Squat x 5 @ 70% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Snatch Pulls x 3 @ 80% of 1RM
Rest 2 minutes
C. 5 sets of:
3-5 Strict HSPU (6/4″)
Rest 60-90 seconds

2-A-DAY

4 rounds for time of:
10 TTB
15 KB Thrusters (1.5/1pd)
200m run

L2:
3 rounds for time:
10 TTB
10 Thrusters (95/65)
200m run

Friday Sept 25th

There is Midday 3.0 from 10:30-12:30pm

WOD
For total time:
5 rounds
750m Row
Rest 4 minutes

*Pack
4-5 rounds
750m row
*Pup
3-4 rounds
500m row

Cash Out:
3 sets of:
3-5 Strict Pull Ups (Wtd if possible)
3-5 Turkish Get Ups/Arm
3-5 KB Windmills/Side

Strength

L1: Class Warm up.
A. 5 sets of:
Power Clean + Hang Power Clean
Set 1 x 2 + 1 rep @ 6 RPE
Set 2 x 2 + 1 rep @ 7 RPE
Set 3 x 2 + 1 rep @ 7 RPE
Set 4 x 1 + 1 rep @ 8 RPE
Set 5 x 1 + 1 rep @ 8 RPE
B. Every 3 minutes x 4 sets
400m run

L2: Self led Warm up.
A1. EMOM x 5 minutes
Hang Power Clean x 3 @ 70%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Power Clean x 1 @ 75%
B. EMOM x 10 minutes of:
Min 1: 3 Push Press + 5 Push Jerk (135/95)
Min 2: 40 Dbl-Unders
C. 2 sets of:
ISO Plank Row x 30s/side
Rest 60 seconds

L3: Self led Warm up.
A1. EMOM x 5 minutes
Hang Power Clean x 3 @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Power Clean x 1 @ 80%
B. EMOM x 10 minutes of:
Min 1: 3 Push Press + 5 Push Jerk (165/115)
Min 2: 50 Unbroken Dbl-Unders
C. 3 sets of:
ISO Plank Row x 30s/side
Rest 60 seconds

2-A-DAY

10 rounds of:
3 Dead Lift (315/225)
6 Strict HSPU
9 Burpees

L2:
10 rounds of:
3 Dead Lift (275/190)
6 DB Press (55/35)
9 Burpees

Thursday Sept 24th

There is Midday 3.0 from 10:30am-12:30pm

WOD
Back Squat
1-1-1-1-1-1-1

A. 3 sets of:
Back Squat x 5 reps @ 40-50%
B. 2 sets of:
Back Squat x 2 reps @ 50-60%
Suggested Increases:
Set 1 x 1 rep @ 70%
Set 2 x 1 rep @ 75%
Set 3 x 1 rep @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90%
Set 7 x 1 rep @ 90 + %
* Pack – 7 sets x 1 rep 60-65-70-70-75-80 -80 +% Effort
* Pups – 7 sets x 3 reps @ 50-60 % Effort

CASH OUT:
30 Wall Balls
200m run
30 Burpees

Strength

L1: Do the Class.

L2: Self led Warm up.
A1. EMOM x 5 minutes
Hang Power Snatch x 3 @ 70%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Power Snatch x 1 @ 75%
B. 5-10 sets for time:
5 Unbroken Pull Ups
C. 3 sets of:
10 GHD Sit Ups (Only to 90)
Rest 90 seconds

L3: Self led Warm up.
A1. EMOM x 5 minutes
Hang Power Snatch x 3 @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Power Snatch x 1 @ 80%
B. 5-10 sets for time:
5 Unbroken CTB Pull Ups
C. 3 sets of:
10-15 GHD Sit Ups (Only to 90)
Rest 90 seconds

2-A-DAY

9 sets of:
Row 1:40
Rest 20 seconds (2 min rest after round 5)
* This is a preset WOD on the C2 Rower.
“Select Workout” then “Custom List” then “v1:40/20 r…9″.

L2:
6 sets of:
Row 1:40
Rest 20 seconds (2 min rest after round 3)
* This is a preset WOD on the C2 Rower.
“Select Workout” then “Custom List” then “v1:40/20 r…9″.

Wednesday Sept 23rd

There is Midday 3.0 from 10:30am-12:30pm

WOD
For time:
1 Mile Run
75 Sit Ups
100 KB Swings (1.5/1 pd)
1 Mile Run
TC: 25 minutes

*Pack
800m – 1200m run
50 Sit Ups
75 KB Swings (1.5/1pd)
800m – 1200m run
*Pup
600 – 800m run
25 Sit Ups
50 KB Swings (Scale as needed)
600 – 800m run

Strength

L1: Class Warm up.
A. 5 sets of:
Power Snatch + Hang Power Snatch
Set 1 x 2 + 1 rep @ 6 RPE
Set 2 x 2 + 1 rep @ 7 RPE
Set 3 x 2 + 1 rep @ 7 RPE
Set 4 x 1 + 1 rep @ 8 RPE
Set 5 x 1 + 1 rep @ 8 RPE
B. For time:
800m run
50 Sit Ups
75 KB Swings (1.5/1pd)
800m run

L2: Self led Warm up.
A. Every 2 mins x 4 sets of:
Front Squat x 5 @ 60% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Clean Pulls x 3 @ 80% of 1RM
Rest 2 minutes
C. AMRAP in 5 minutes of:
1 to 5 Unbroken Ring Push Ups

L3: Self led Warm up.
A. 5 sets of:
Front Squat @ 55% of 1RM
Rest 20 seconds b/t sets
* Set 1 x 12-15 reps
* Sets 2-5 x 4 reps
B. 3 sets of
Clean Pulls x 3 @ 80% of 1RM
Rest 2 minutes
C. AMRAP in 5 minutes of:
1 to 5 Unbroken Ring Dips

2-A-DAY

For time:
400m run
5 rounds
10 TTB
10 KB Swings (2/1.5pd)
Then..
400m run

L2:
400m run
3 rounds
10 TTB
10 KB Swings (1.5/1pd)
Then..
400m run

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