Sunday Dec 20th

There is Midday 3.0 from 10:30am-2:00pm

Skill:
10 minutes – Rope Climb (L-Sit,Legless etc)

WOD

AMRAP in 10 minutes of:
10 Box Jumps (30/24″)
15 Sit Ups
20 Squats

*Pack
10 Box Jumps (24/30″)
15 Sit Ups
20 Squats
*Pup
10 Box Jumps (Scale as needed)
15 Sit Ups
20 Squats

Strength

L1: Do the Class.

L2: Do the Class.
AMRAP in 10 minutes of:
10 Box Jumps (24/20″)
20 TTB

L3: Do the Class.
AMRAP in 10 minutes of:
10 Box Jumps (30/24″)
20 TTB

2-A-DAY

Mobility or Light Skill Work.

Friday Dec 18th

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

WOD

Tabata x 8 sets
Squats
Deadlift (155/110)
Squats
Deadlift (155/110)
*Add all your reps together for a total score.
*20 seconds on/ 10 seconds off
*Complete all 8 rounds before moving to the next exercise.

*Pack
Deadlift (135-155/95-110)
*Pup
Deadlift (95-135/65-95)

Strength

*This is the last day of thisĀ strength block. There will be a De-Load week and the new cycle will start Dec 28th.

L1: Do the Class.

L2: Self led Warm-up.
A. 15 Minutes
Build to a Heavy Snatch for the day.
*If things are going good, go for a new PR.
B. 15 Minutes
Build to a Heavy C&J for the day.
*If things are going good, go for a new PR.
C. 3 sets of
10 DB Hammer Curls
10 Cuban Press
10 Bentover Lateral Raises
Rest 1 minute

L3: Self led Warm-up.
A. 15 Minutes
Build to a Heavy Snatch for the day.
*If things are going good, go for a new PR.
B. 15 Minutes
Build to a Heavy C&J for the day.
*If things are going good, go for a new PR.
C. 3 sets of
10 DB Hammer Curls
10 Cuban Press
10 Bentover Lateral Raises
Rest 1 minute

2-A-DAY

4 rounds for time
25 Cal Row
20 Alt DB Snatch (55/35)
15 Ring Dips

L2:
25 Cal Row
20 Alt DB Snatch (45/30)
10 Ring Dips

Thursday Dec 17th

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

WOD

5 sets
50ft HS Walk (25ft Out/25ft Back)
30 Stationary Lunges
200m run
Rest 2 minutes

*Pack
4 sets
25ft HS Walk or 3 Around the World
30 Stationary Lunges
200m run
Rest 2 minutes
*Pup
4 sets
3 Around the World
30 Stationary Lunges
200m run
Rest 2 minutes

Strength

*This is the last week before a De-load block.

L1: Class Warm-up.
A. 6 sets of:
Front Squat
Set 1 x 8 @ 6 RPE
Set 2 x 6 @ 7 RPE
Set 3 x 4 @ 8 RPE
Set 4 x 8 @ 7 RPE
Set 5 x 6 @ 8 RPE
Set 6 x 4 @ 9 RPE
B. 3 sets of
25ft HS Walk
or
3 Around the Worlds
150ft Walking Lunges
200m run
Rest 2 minutes

L2: Self led Warm-up.
A. EMOM x 6 minutes
Front Squat
*Set 1 @ 60% x 3
*Set 2 @ 70% x 3
*Set 3 @ 80% x 1
B. Every 2 mins x 4 sets of:
Front Squat x 1
*Set 1 @ 85%
*Set 2 @ 90%
*Set 3 @ 95%
*Set 4 @ 95+ %
C. 4 sets of:
4-6 Strict HSPU
or
6 DB Press (Tough)
1-2 Rope Climbs
Rest 1-2 minutes
*Use Rogue Ropes

L3: Self led Warm-up.
A. EMOM x 6 minutes
Front Squat
*Set 1 @ 60% x 3
*Set 2 @ 70% x 3
*Set 3 @ 80% x 1
B. Every 2 mins x 4 sets of:
Front Squat x 1
*Set 1 @ 85%
*Set 2 @ 90%
*Set 3 @ 95%
*Set 4 @ 95+ %
C. 4 sets of:
4-6 Strict HSPU (6″/4″)
1-2 Legless Rope Climbs
Rest 1-2 minutes
*Use Rogue Ropes

2-A-DAY

6 sets for time of:
3 Muscle Ups
6 Deadlift (275/195)
9 Burpees Over the Bar
200m run
Rest 1 minute

L2:
5 sets for time of:
6 CTB Pull Ups
9 Deadlift (225/155)
6 Burpees Over the Bar
200m run
Rest 1 minute

Wednesday Dec 16th

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

WOD

For time:
15.12.9.6.3
Power Clean (135/95)
Pull Ups
Front Squats
Pull Ups

*Pack
Power Clean (135/95)
Pull Ups
Front Squats (135/95)
*Pup
Power Clean (95/65)
Banded Pull Ups or Ring Rows
Front Squats (95/65)

Strength

L1: Class Warm-Up.
A. 5 sets of:
P.Snatch + H. Power Snatch
Set 1 x 2+2 @ 6 RPE
Set 2 x 2+2 @ 7 RPE
Set 3 x 2+1 @ 8 RPE
Set 4 x 2+1 @ 8 RPE
Set 5 x 1+1 @ 9 RPE
B. For time:
12.9.6.3
Power Clean (115/85)
Pull Ups
Front Squats (115/85)

L2: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch
*Set 1-3 @ 70% x 2
*Set 5-6 @ 75% x 1
B. E2MOM x 6 (1+1) x 2
Clean & Jerk
*Set 1-3 @ 70% of C&J
*Set 5-6 @ 75%
C. 3 sets of
Snatch Pulls x 2 reps
Rest 2 minutes
*Set 1 @ 80%
*Set 2 @ 90%
*Set 3 @ 95%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch
*Set 1-3 @ 70% x 2
*Set 5-6 @ 75% x 1
B. E2MOM x 6 (2+2) x 2
Clean & Jerk
*Set 1-3 @ 70% of C&J
*Set 5-6 @ 75%
C. 3 sets of
Snatch Pulls x 2 reps
Rest 2 minutes
*Set 1 @ 80%
*Set 2 @ 90%
*Set 3 @ 95%

2-A-DAY

For time:
15.12.9.6.3
Power Clean (165/115)
CTB Pull Ups
Front Squats

L2:
15.12.9.6.3
Power Clean (135/95)
CTB Pull Ups
Front Squats

Monday Dec 14th

There is No Midday 3.0

WOD

Tabata x 8 sets
Push Press (75/55)
Sit Ups
SDHP (75/55)
Push Ups

*20 seconds on/ 10 seconds off
*Complete all 8 rounds before moving to the next exerecise.

*Pack
Same as Rx
*Pup
Push Press (Scale as needed)
Sit Ups
SDHP (Scale as needed)
Push Ups (From the Knees if needed)

Strength

*This is the last week before a De-load block.

L1: Do the Class

L2: Self led Warm-up.
A. EMOM x 6 minutes
Power Snatch
*Set 1-3 @ 70% x 2
*Set 5-6 @ 75% x 1
B. EMOM x 6 mins (1+1) x 2
Power Clean + Push Jerk
*Set 1-3 @ 70% of PC
*Set 5-6 @ 75%
C. Every 2 mins x 4 sets
Back Squat x 2 @ 70%
DB Jumping Lunges x 6 Alt (30/20)

L3: Self led Warm-up.
A. EMOM x 6 minutes
Power Snatch
*Set 1-3 @ 70% x 2
*Set 5-6 @ 75% x 1
B. EMOM x 6 mins (2+2) x 2
Power Clean + Push Jerk
*Set 1-3 @ 70% of PC
*Set 5-6 @ 75%
C. Every 2 mins x 5 sets
Back Squat x 2 @ 75%
DB Jumping Lunges x 6 Alt (30/20)

2-A-DAY

4 rounds of: 30 seconds on/30 seconds off
KB Swings (2/1.5pd)
Burpees
Wall Balls (30/20)
Dbl-Unders

L2:
KB Swings (1.5/1pd)
Burpees
Wall Balls (20/14)
Dbl-Unders

Sunday Dec 13th

There is Midday 3.0 from 10:30am-2:00pm

WOD

Snatch
3-3-3-3-3

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

Cash Out:
4 sets
DB Hollow Hold x 30 seconds
Rest 30 seconds

Strength

*This is the last week before a De-load block.

L1: Do the Class

L2: Self led Warm-up.
A. EMOM x 6 minutes
Split Jerk
*Sets 1-2 @ 75% x 3
*Sets 3-4 @ 80% x 2
*Sets 5-6 @ 85 x 1
B. Every 2 mins x 3 sets
Split Jerk x 1 @ 90%
C. Every 2 min x 6 sets
Clean
Set 1 @ 60% x 3
Set 2 @ 65% x 3
Set 3 @ 70% x 2
Sets 4-6 @ 75% x 2
D. Complete
400m Sled Walk (135/90) + Farmers Carry (1.5/1pd)

*Demo Here

L3: Self led Warm-up.
A. EMOM x 6 minutes
Split Jerk
*Sets 1-2 @ 80% x 3
*Sets 3-4 @ 85% x 2
*Sets 5-6 @ 90 x 1
B. Every 2 mins x 3 sets
Split Jerk x 1 @ 95%
C. Every 2 min x 6 sets
Clean
Set 1 @ 60% x 3
Set 2 @ 65% x 3
Set 3 @ 70% x 2
Sets 4-6 @ 75% x 2
D. Complete
400m Sled Walk (135/90) + Farmers Carry (1.5/1pd)

*Demo Here

2-A-DAY

15 sets of:
250m row
Rest 45 seconds

L2&L3

Saturday Dec 12th

There is Midday 3.0 from 9:00am-11:30am
There is no #CDP

WOD

6 rounds for time of:
10 Power Snatch (135/95)
10 OH Squats (135/95)
10 L-Pull-Ups

*Pack
4 rounds
10 Power Snatch (95/65)
10 OH Squats (95/65)
10 Strict Pull Ups
*Pup
10 Power Snatch (Scale as needed)
10 OH Squats (Scale as needed)
10 Strict Banded Pull-Up

Strength

*This is the last week before a De-load block.

L1: Class Warm-up.
A. 5 sets of:
Hang Power Clean + Jerk
Set 1 x 1+3 @ 7 RPE
Set 2 x 1+3 @ 7 RPE
Set 3 x 1+2 @ 8 RPE
Set 4 x 1+1 @ 9 RPE
Set 5 x 1+1 @ 9 RPE
B. 3 rounds
5 Power Snatch (115/85)
10 OH Squats (115/85)
10 Strict Pull Ups

L2: Self led Warm-up.
A. EMOM x 6 minutes
Front Squat
*Sets 1-2 @ 75% x 3
*Sets 3-4 @ 80% x 2
*Sets 5-6 @ 85 x 1
B. Every 2 mins x 3 sets
Front Squat x 1 @ 90%
C. Every 2 min x 6 sets
Snatch
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 2
*Sets 4-6 @ 75% x 2
D. Complete
10 to 1
Push Ups
1 to 10
Front 2 Back BB.Press (45/35lb)

L3: Self led Warm-up.
A. EMOM x 6 minutes
Front Squat
*Sets 1-2 @ 80% x 3
*Sets 3-4 @ 85% x 2
*Sets 5-6 @ 90 x 1
B. Every 2 mins x 3 sets
Front Squat x 1 @ 95%
C. Every 2 min x 6 sets
Snatch
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 2
*Sets 4-6 @ 75% x 2
D. Complete
10 to 1
Push Ups
1 to 10
Front 2 Back BB.Press (45/35lb)

2-A-DAY

No #CDP, Rest Day