Monday Feb 29th

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time of:
12 Strict Ring Dips
9 Power Snatch (95/65)
6 Bar Muscle Ups

* Pack
4 rounds
12 Strict Dips (Banded if needed)
9 Power Snatches (75-95/55-65)
3 Bar Muscle Ups or 6 Pull Ups
* Pack
4 rounds
12 P-Bar Dips (Banded if needed) or Push Ups
9 Power Snatches (Scale as needed)
6 Banded Pull Ups
Strength

L1: Class Warm-up.
A. 6 sets of:
Back Squat
Set 1 x 7 @ 5 RPE
Set 2 x 5 @ 6 RPE
Set 3 x 3 @ 7 RPE
Set 4 x 7 @ 6 RPE
Set 5 x 5 @ 7 RPE
Set 6 x 3 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time
12 Strict Dips
9 Power Snatches (95/65)
6 Pull Ups

L2: Self led Warm-up.
A. Every 4 mins x 3 sets
Front Squat
*Set 1 x 7 @ 70%
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

B. EMOM x 10 minutes
Min 1: 10 Calorie Row
Min 2: 5-10 Kipping HSPU
*Open Standard for the HSPU

C. Complete
30 TTB
* Every time you break perform 30 Dbl-Unders, Unbroken if you can.

L3: Self led Warm-up.
A. Every 4 mins x 3 sets
Front Squat
*Set 1 x 7 @ 75%
*Set 2 x 5 @ 80%
*Set 3 x 3 @ 85%

B. EMOM x 10 minutes
Min 1: 15/10 Calorie Row
Min 2: 10 Kipping HSPU
*Open Standard for the HSPU

C. Complete
50 TTB
* Every time you break perform 50 Unbroken Dbl-Unders.

2-A-DAY

3 rounds for time:
15 Hang Power Cleans (95/65)
12 Thrusters (95/65)
9 Box Jumps (30/24″)

L3&L2

Sunday Feb 28th

– Midday 3.0 is from 9:00am-11:30am and then 1:00pm-2:00pm today due to the Open workout of 16.1

WOD

Snatch Balance
1-1-1-1-1

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

CashOut:
10-20-30-20-10
Dbl-Unders
5-10-15-10-5
KB Swings

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Power Snatch
*Set 1 @ 65% x 2+1
*Sets 2-3 @ 70% 2+1
*Sets 4-5 @ 75% x 1+1
Based of 1RM P.Snatch

B. 4 sets of
P.Clean+P.J+Split Jerk
Rest 2 minutes
* 70% of 1RM PC

C.3 sets:
Clean Pulls x 3 @ 75% of 1RM
Right into…
Clean RDL’s x 6
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
P.Snatch + Hang P.Snatch
*Set 1 @ 70% x 2+1
*Sets 2-3 @ 75% 2+1
*Sets 4-6 @ 80% x 1+1
Based of 1RM P.Snatch

B. 4 sets of
P.Clean+PJ+Split Jerk
Rest 2 minutes
* 70% of 1RM PC
* 1 set = 2+1+1

C. 4 sets:
Clean Pulls x 3 @ 85% of 1RM
Right into..
Clean RDL’s x 6
Rest 2 minutes

2-A-DAY

Rest Day

Thursday Feb 25th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
5 CTB Pull Ups
10 Push Press (95/65)
15 Back Squats (95/65)

*Pack
AMRAP in 15 minutes of Rx
*Pup
AMRAP in 15 minutes
5 Banded Pull Ups
10 Push Press (Scale as needed)
15 Back Squats (Same as Push Press)

Strength

L1: Class Warm-up.
A. 6 sets of:
Front Squat
Set 1 x 7 @ 5 RPE
Set 2 x 5 @ 6 RPE
Set 3 x 3 @ 7 RPE
Set 4 x 7 @ 6 RPE
Set 5 x 5 @ 7 RPE
Set 6 x 3 @ 8 RPE
Rest 2 minutes between.

B. AMARAP in 10 minutes
5 CTB Pull Ups
10 Push Ups
15 Wall Balls (20/14)

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean + Jerk
*Sets 1-2 @ 70% x 2 + 1
*Sets 3-4 @ 75% 2 + 1
*Set 5 @ 80% x 2 + 1

B. EMOM x 10 min
Min 1: 3 Power Clean
Min 2: 40 Dbl-Unders
*P.Clean – Sets 1-3 @ 70%
*P.Clean – Sets 4-5 @ 75%

C. For time
21.15.9
Deadlift (185/125)
Bar Facing Burpees

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Clean + Jerk
*Sets 1-3 @ 75% x 2 + 1
*Sets 4-5 @ 80% 2 + 1
*Set 6 @ 85% x 2 + 1

B. EMOM x 10 min
Min 1: 3 Power Clean
Min 2: 50 Dbl-Unders
*P.Clean – Sets 1-3 @ 75%
*P.Clean – Sets 4-5 @ 80%

C. For time
21.15.9
Deadlift (225/155)
Bar Facing Burpees

2-A-DAY

Rest Day

Wednesday Feb 24th

– Midday 3.0 from 10:30am-12:30pm

Skill
12 Minutes to Build to a Heavy set of:
Power Clean + 3 Split Jerk

WOD

For time:
21.15.9
Deadlifts (225/155)
OH Stationary Alt Lunges (45/25)
Bar Facing Burpees

*Pack
Deadlifts (185-225/125-155)
*Pup
15.12.9
Deadlifts (135/95)
OH Stationary Alt Lunges (25/15)
Bar Facing Burpees

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch + OH Squat
*Sets 1-2 @ 70% x 2 + 1
*Sets 3-4 @ 75% 2 + 1
*Set 5 @ 80% x 2 + 1

B. EMOM x 10 min
Min 1: 3 Power Snatch
Min 2: 10 BJO (24/20″)
*P.Snatch – Sets 1-3 @ 70%
*P.Snatch – Sets 4-5 @ 75%

C. 3 sets of:
20 second Hollow Hold
40 seconds Plank Hold
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch + OH Squat
*Sets 1-3 @ 75% x 2 + 1
*Sets 4-5 @ 80% 2 + 1
*Set 6 @ 85% x 2 + 1

B. EMOM x 10 min
Min 1: 3 Power Snatch
Min 2: 10 BJO (24/20″)
*P.Snatch – Sets 1-3 @ 75%
*P.Snatch – Sets 4-5 @ 80%

C. 3 sets of:
20 second Hollow Hold
40 seconds Plank Hold
Rest 1 minute

2-A-DAY

AMRAP in 5 minutes
Squat Clean Thruster (165/110)
— Rest 5 minutes —
AMRAP in 3 minutes
Burpees (6″ Target)

L2:
AMRAP in 5 minutes
Squat Clean + Jerk (135-165/95-110)
— Rest 5 minutes —
AMRAP in 3 minutes
Burpees (6″ Target)

Monday Feb 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
90 Dbl-Unders
9 Muscle Ups
9 Squat Clean Thrusters (155/105)
80 Dbl-Unders
8 Muscle Ups
8 Squat Clean Thrusters
70 Dbl-Unders
7 Muscle Ups
7 Squat Clean Thrusters

*Pack
60 Dbl-Unders
18 CTB Pull Ups
9 Squat Clean Thrusters (95-135/65-95)
50 Dbl-Unders
16 CTB Pull Ups
8 Squat Clean Thrusters
40 Dbl-Unders
14 CTB Pull Ups
7 Squat Clean Thrusters
*Pup
120 Skips
18 Pull Ups or Ring Rows
9 Squat Clean Thrusters (Scale as needed)
100 Skips
16 Pull Ups or Ring Rows
8 Squat Clean Thrusters
80 Skips
14 Pull Ups or Ring Rows
7 Squat Clean Thrusters

Strength

L1: Class Warm-up.
A. 5 sets of:
Push Press + Push Jerk
Set 1 x 3+3 @ 5 RPE
Set 2 x 2+2 @ 6 RPE
Set 3 x 1+1 @ 7 RPE
Set 4 x 3+3 @ 6 RPE
Set 5 x 2+2 @ 7 RPE
Rest 2 minutes between.

B. For time:
60 Dbl-Unders
15 CTB Pull Ups
7 Sq.Clean Thrusters
50 Dbl-Unders
10 CTB Pull Ups
5 Squat Clean Thrusters
40 Dbl-Unders
5 CTB Pull Ups
3 Squat Clean Thrusters

* Load 95-135/65-95

L2: Self led Warm-up.
A. EMOM x 10 mins
Split Jerk
*Sets 1-4 @ 65% x 3
*Sets 5-7 @ 75% x 2
*Sets 8-10 @ 80% x 1

B. Every 4 mins x 3 sets
Front Squat
*Set 1 x 7 @ 60%
*Set 2 x 5 @ 65%
*Set 3 x 3 @ 75%

C. 3 sets of:
30 seconds Max DB Press
Rest 30 seconds
30 seconds Max Push Ups
Rest 30 seconds
30 seconds Strict Pull Ups
Rest 60 seconds

L3: Self led Warm-up.
A. EMOM x 10 mins
Split Jerk
*Sets 1-4 @ 70% x 3
*Sets 5-7 @ 80% x 2
*Sets 8-10 @ 85% x 1

B. Every 4 mins x 3 sets
Front Squat
*Set 1 x 7 @ 70%
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

C. 3 sets of:
30 seconds Max S.HSPU
Rest 30 seconds
30 seconds Max Push Ups
Rest 30 seconds
30 seconds Strict Pull Ups
Rest 60 seconds

2-A-DAY

3 sets of:
5 minute rounds
0:00-2:00 – 400m run, Wall Balls (20/14) in remaining time.
2:00-3:00 – AMRAP Power Snatch (135/95)
3:00-4:00 – AMRAP Kipping Pull Ups (No Butterfly)
4:00-5:00 – AMRAP Power Cleans (135/95)
Rest 5 minutes
*Total your reps each round and a final total at the end.

L2:
400m run, Max Wall Balls in remaining time.
AMRAP Power Snatch (115/75)
AMRAP Kipping Pull Ups (No Butterfly)
AMRAP Power Cleans (115/75)

Sunday Feb 21st

– Midday 3.0 from 10:30am-2:00pm

WOD

For time:
5k Run

– or –

AMRAP in 25 minutes
400m run
20 Wall Balls (20/14)
15 Box Jump Overs (24/20″)
10 Burpees

*Pack
AMRAP in 20 minutes
*Pup
AMRAP in 15-20 minutes
400m run
15 Wall Balls (Scale as needed)
10 Box Jump Overs (Scale as needed)
10 Burpees

Strength

** For the GH Raises, if you have never done these before – 1. Use a band for assistants like the Demo Video (Here) or 2. Ask a coach for help on other Mods for them.

L1: Class Warm-up.
A. 5 sets of:
Power Snatch + OH Squat
Set 1 x 3+3 @ 5 RPE
Set 2 x 2+2 @ 6 RPE
Set 3 x 1+1 @ 7 RPE
Set 4 x 3+3 @ 6 RPE
Set 5 x 2+2 @ 7 RPE
Rest 2 minutes between.

B. AMARAP in 10 minutes
400m run
20 Wall Balls (20/14)
15 Box Jump Overs (24/20″)
10 Burpees

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Power Snatch
*Set 1 @ 70% x 2
*Sets 2-3 @ 75% 2
*Sets 4-5 @ 80% x 2
Based of 1RM P.Snatch

B. 4 sets of:
P.Clean + P.J @ 75%
Rest 2 minutes

C. 3 sets:
Snatch Pull x 3 @ 95% of 1RM
Rest 30 seconds
GH Raises x 5-8 reps
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Power Snatch
*Set 1 @ 75% x 2
*Sets 2-3 @ 80% 2
*Sets 4-6 @ 85% x 2
Based of 1RM P.Snatch

B. 4 sets of:
P.Clean + Split Jerk @ 80%
Rest 2 minutes
* 1 set = (1+1) x 2

4 sets:
Snatch Pull x 3 @ 100% of 1RM
Rest 30 seconds
GH Raises x 5-8 reps
Rest 2 minutes

2-A-DAY

For time:
90 Dbl-Unders
9 Muscle Ups
9 DB Squat Clean Thrusters (55/35)
80 Dbl-Unders
8 Muscle Ups
8 DB Squat Clean Thrusters
70 Dbl-Unders
7 Muscle Ups
7 DB Squat Clean Thrusters

L2:
60 Dbl-Unders
9 Muscle Up or Progressions
9 Squat Clean Thrusters (115/85)
50 Dbl-Unders
8 Muscle Ups or Progressions
8 Squat Clean Thrusters
40 Dbl-Unders
7 Muscle Up or Progressions
7 Squat Clean Thrusters

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