Wednesday Dec 30th

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

WOD

AMRAP in 10 minutes of
30 Alt OH Stationary Lunges (45/25)
30 Sit Ups

*Pack
Same as Rx
*Pup
AMARP in 8 minutes

Cash Out:
2-3 sets
250m row (Light)
25ft V-Step
25ft Samson Stretch

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3-Pos Clean + Jerk
(HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. 4 sets of:
Clean Pulls
Rest 2 minutes
*Sets 1-2 @ 90% x 3
*Sets 3-4 @ 95% x 3
C. 3 sets of:
100m Farmers Carry (1.5/1pd)
100m KB Front Carry (1.5/1pd)
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3-Pos Clean + Jerk
(HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. 4 sets of:
Clean Pulls
Rest 2 minutes
*Sets 1-2 @ 90% x 3
*Sets 3-4 @ 95% x 3
C. 3 sets of:
100m Farmers Carry (2/1.5pd)
100m KB Front Carry (2/1.5pd)
Rest 2 minutes

2-A-DAY

AMRAP in 10 minutes
20 Wall Balls (30/20)
20 TTB

L2:
20 Wall Balls (20/14)
20 TTB

Tuesday Dec 29th

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

WOD

For time:
800m run
25 Pull Ups
600m run
25 Pull Ups
400m run
25 Pull Ups
200m run
25 Pull Ups

*Pack
15 Pull Ups/round
*Pup
For time
400m run
25 Pull Ups or Ring Rows
200m run
20 Pull Ups or Ring Rows
100m run
15 Pull Ups or Ring Row

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean
*Sets 1-3 x 3 @ 7RPE
*Sets 4-5 x 3 @ 8RPE
B. For time:
400m run
25 Pull Ups
200m run
20 Pull Ups
100m run
15 Pull Ups

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3 Push Press + 3 Push Jerks
* Bar from the floor.
* 65% of Push Press.
B. Every 2 mins x 4 sets
Power Clean x 3 @ 70%
*Not TnG reps
C. EMOM x 10 minutes
Min 1: 40 Unbroken Dbl-Unders
Min 2: 8-10 Ring Dips
D. 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 20 reps
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
5 Push Press + 3 Push Jerks
* Bar from the floor.
* 70% of Push Press.
B. Every 2 mins x 5 sets
Power Clean x 3 @ 70%
*Not TnG reps
C. EMOM x 10 minutes
Min 1: 60 Unbroken Dbl-Unders
Min 2: 12 Ring Dips
D. 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 20 reps
Rest 1 minute

2-A-DAY

For time
15-12-9-6-3
Strict HSPU
CTB Pull Ups
GHD Sit Ups (Full ROM)

L2:
15-12-9-6-3
DB Press (45/30)
CTB Pull Ups
GHD Sit Ups (Only to 90)

Monday Dec 28th

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

WOD

For time:
100 Squats
50 KB Swings (1.5/1pd)
75 Squats
30 KB Swings
50 Squats
10 KB Swings

*Pack
75 Squats
30 KB Swings (1.5/1pd)
50 Squats
20 KB Swings
25 Squats
10 KB Swings
*Pup
50 Squats
30 KB Swings (Scale as needed)
30 Squats
20 KB Swings
10 Squats
10 KB Swings

Cashout: 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 10-20 reps
Rest 1 minute

Strength

L1: Class Warm-up.
A. 6 sets of:
Back Squat
Set 1 x 8 @ 5 RPE
Set 2 x 6 @ 6 RPE
Set 3 x 4 @ 7 RPE
Set 4 x 8 @ 6 RPE
Set 5 x 6 @ 7 RPE
Set 6 x 4 @ 8 RPE
B. For time:
50 Squats
30 KB Swings (1.5/1pd)
30 Squats
20 KB Swings
10 Squats
10 KB Swings

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3-Pos Snatch (HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-4 @ 70%
B. Every 2 minutes x 4 sets
Back Squat x 6 reps @ 65%
C. 3 sets of:
RDL x 5 @ 90% of Snatch
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3-Pos Snatch (HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. Every 2 minutes x 4 sets
Back Squat x 6 reps @ 70%
C. 3 sets of:
RDL x 5 @ 100% of Snatch
Rest 2 minutes

2-A-DAY

For time:
60 Cal Row
10 Power Snatch (135/95)
40 Cal Row
10 Power Snatch
20 Cal Row
10 Power Snatch

L2:
50 Cal Row
10 Power Snatch (115/85)
30 Cal Row
10 Power Snatch
10 Cal Row
10 Power Snatch

Sunday Dec 27th

There is Midday 3.0 from 9:00am-11:30am only.

Skill:
15 Minutes to Build to a Heavy 3 rep Hang Squat Clean

WOD

AMRAP in 10 minutes
50 Dbl-Unders
10 Hang Power Cleans (115/85)
10 Burpees

*Pack
40 Dbl-Unders
10 Hang Power Cleans (95/65)
10 Burpees
*Pup
30 Dbl-Unders or 60 Skips
10 Hang Power Cleans (Scale as needed)
10 Burpees

 

Strength

* New Strength block starts tomorrow.

Wednesday Dec 23rd

There is No Midday 3.0

Rest Day Classes:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-7:30pm

WOD

” 12 Days of Christmas”

1. Rope Climb
2. Muscle Ups or Ring Dips
3. Burpees
4. TTB or Knee Tucks
5. Strict HSPU or DB Press
6. KB Swings (1.5/1pd)
7. Box Jumps (24/20″)
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Alt DB Snatch (55/35)
11. CTB Pull Ups or Pull Ups
12. Calorie Row

* The workout is executed like the song 12 days of Christmas.
Example
1 Rope Climb
then..
2 Muscle Ups
1 Rope Climb
then..
3 Burpees
2 Muscle Ups
1 Rope Climb
And so on..

Tuesday Dec 22nd

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

** Tomorrow will be a “12 Days of Christmas WOD” instead of Rest Day Classes **

WOD

5 Rounds for time:
250m Row
25 Thrusters (45/35)
15 TTB

*Pack
4 Rounds for time:
250m Row
20 Thrusters (45/35)
10 TTB
*Pup
4 Rounds for time:
250m Row
15 Thrusters (45/35)
10 Knee Tucks

Strength

L1: Do the Class.

L2: Do the Class.
4 Rounds for time:
200m run
25 Wall Balls (20/14)
10 GHD Sit Ups (Only to 90)

L3: Do the Class.
5 Rounds for time:
200m run
25 Wall Balls (20/14)
15 GHD Sit Ups (Only to 90)

2-A-DAY

Mobility or Light Skill Work.

Monday Dec 21st

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

WOD

“Diane”
21.15.9
Deadlift (225/155)
Strict HSPU

*Pack
21.15.9
Deadlift (185/135)
Kipping HSPU or DB Press
*Pup
21.15.9
Deadlift (135/95)
DB Press

Strength

L1: Do the Class.

L2: Do the Class.
“Diane”
21.15.9
Deadlift (185/135)
12.9.6
HSPU
–or–
21.15.9
Deadlift (185/135)
DB Press

L3: Do the Class.
“Diane”
21.15.9
Deadlift (225/155)
Strict HSPU

 

2-A-DAY

Mobility or Light Skill Work

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