Thursday March 31st

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 12 minutes:
1 minute of: Box Jumps (30/24″)
1 minute of: SDHP (115/85)
2 minutes of: Box Jumps
2 minutes of: SDHP
3 minutes of: Box Jumps
3 minutes of: SDHP

*Pack
Box Jumps (24/20″)
SDHP (95/65)
*Pup
Box Jumps (Scale as needed)
SDHP (Scale as needed)

Strength

L1: Do the Class.

L2: Do the Class.
AMRAP in 12 minutes:
1 Min of: Box Jumps (30/24″)
1 Min of: P.Cleans (135/95)
2 Mins of: Box Jumps
2 Mins of: P.Cleans (115/85)
3 Mins of: Box Jumps
3 Mins of: P.Cleans (95/65)

L3: Do the Class.
AMRAP in 12 minutes:
1 Min of: Box Jumps (30/24″)
1 Min of: P. Cleans (175/125)
2 Mins of: Box Jumps
2 Mins of: P.Clean (155/105)
3 Mins of: Box Jumps
3 Mins of: P.Cleans (135/95)

2-A-DAY

– Mobility or Light Skill Work.

Wednesday March 30th

– Midday 3.0 from 10:30am-12:30pm

WOD

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

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

Strength

L1: Do the Class.

L2 & L3: Do the Class.
For time:
400m run
Rest 1 minute
800m run
Rest 2 minutes
1200m run
Rest 3 minutes
1600m run

2-A-DAY

– Mobility or Light Skill Work.

Tuesday March 29th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
42 Wall Balls (20/14)
21 Ring Dips
30 Wall Balls
15 Ring Dips
18 Wall Balls
9 Ring Dips

*Pack
Wall Balls – 30.24.18
Ring Dips – 15.12.9
*Pup
Wall Balls – 30.24.18
P-Bar Dips or Push Ups – 12.9.6

Strength
*This will be a De-load week from lifting, the new strength block will start up on Wednesday April 6th.

L1: Do the Class.

L2: Do the Class.
42 Wall Balls (20/14)
15 Strict Pull Ups
30 Wall Balls
12 Strict Pull Ups
18 Wall Balls
9 Strict Pull Ups

L3: Do the Class.
42 Wall Balls (20/14)
21 Strict Pull Ups
30 Wall Balls
15 Strict Pull Ups
18 Wall Balls
9 Strict Pull Ups

2-A-DAY

– Mobility or Light Skill Work.

Sunday March 27th

– Midday 3.0 from 10:30am-2:00pm

WOD

Hang Power Snatch
5-5-5-5-5

Take this time to Build to a 5RM Hang Power Snatch for the Day.

* Pack – Hang Power Snatch x 5 reps
Build to a set of 5 reps that feels heavy for the day.
* Pup – Hang Power Snatch x 5 reps
Take this time to fine tune and get comrtable with
the techniuqe.

CashOut:
200m run
20 Box Jump Overs
20 Sit Ups
200m run

Strength

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 mins x 5 sets
Bench Press
*Sets 1 @ 70% x 6
*Sets 2-3 @ 75% x 4
*Sets 4-5 @ 80% x 2
Based of 1RM Bench Press

B. Every 2 mins x 4 sets
Strict Pull Ups (Wtd if you can)
*Set 1 x 6 reps
*Set 2 x 4 reps
*Sets 3-4 x 2 reps

C. Complete
100m (R) OH Waiters Walk (1.5/1pd)
100m (L) OH Waiters Walk (1.5/1pd)
200m Front Rack Carry (1.5/1pd)
400m Sled Walk (135/90)

L3: Self led Warm-Up.
A. Every 2 mins x 6 sets
Bench Press
*Sets 1-2 @ 75% x 6
*Sets 3-4 @ 80% x 4
*Sets 5-6 @ 85% x 2
Based of 1RM Bench Press

B. Every 2 mins x 4 sets
Wtd Pull Ups
*Set 1 x 6 reps
*Set 2 x 4 reps
*Sets 3-4 x 2 reps

C. Complete
100m (R) OH Waiters Walk (1.5/1pd)
100m (L) OH Waiters Walk (1.5/1pd)
200m Front Rack Carry (1.5/1pd)
400m Sled Walk (135/90)

2-A-DAY

Rest Day.

Thursday March 24th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
400m run
Rest 1 minute
800m run
Rest 2 minutes
1200m run
Rest 3 minutes
1600m run

*Pack
200m run – Rest 1 minute
400m run – Rest 2 minutes
800m run – Rest 3 minutes
1600m run
*Pack
100m run – Rest 1 minute
200m run – Rest 2 minutes
400m run – Rest 3 minutes
600m run

Strength

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 mins x 5 sets
Clean + Jerk
*Set 1 @ 65% x 2+2
*Sets 2-3 @ 70% x 2+2
*Sets 4-5 @ 75% x 1+2

B. EMOM x 6 minutes
Power Clean x 2
Hang Power Clean x 2
*Sets 1-3 @ 65% of P.Clean
*Sets 4-6 @ 70%

C. 3 rounds for time of:
12 Thrusters (95/65)
9 Box Jumps (24/20″)
4/2 Muscle ups or Progressions

L3: Self led Warm-Up.
A. Every 2 mins x 6 sets
Clean + Jerk
*Sets 1-2 @ 70% x 2+2
*Sets 3-4 @ 75% x 2+2
*Sets 5-6 @ 80% x 1+2

B. EMOM x 6 minutes
Power Clean x 2
Hang Power Clean x 2
*Sets 1-3 @ 70% of P.Clean
*Sets 4-6 @ 75%

C. 3 rounds for time of:
12 Thrusters (115/85)
9 Box Jumps (30/24″)
6 Muscle ups

2-A-DAY

Rest Day

Wednesday March 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

Clean & Jerk
5-5-5-5-5

* Take this time to Build to a 5RM C&J for the Day.
* Not TnG, 5-10 seconds rest between reps.

* Pack – C&J x 5 reps
Build to a set of 5 reps that feels heavy for the day.
* Pup – C&J x 5 reps
Take this time to fine tune and get comrtable with
the techniuqe of the Clean and the Jerk.

CashOut:
3 rounds
10 Pull Ups
15 KB Swings
30 Dbl-Unders

Strength

* This is the last week of this Strength block. We will take a De-load week then start a new block April 6th.

L1: Do the Class.

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

B. EMOM x 6 minutes
Power Snatch x 2
Hang Power Snatch x 2
*Sets 1-3 @ 65% of P.Snatch
*Sets 4-6 @ 70%

C. Every 3 mins
Back Squat
*Set 1 x 8 @ 65%
*Set 2 x 6 @ 70%
*Set 3 x 4 @ 75%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch + OH Sq
*Sets 1-2 @ 70% x 2+2
*Sets 3-4 @ 75% x 2+2
*Sets 5-6 @ 80% x 1+2

B. EMOM x 6 minutes
Power Snatch x 2
Hang Power Snatch x 2
*Sets 1-3 @ 70% of P.Snatch
*Sets 4-6 @ 75%

C. Every 3 mins
Back Squat
*Set 1 x 8 @ 70%
*Set 2 x 6 @ 75%
*Set 3 x 4 @ 80%

2-A-DAY

4 sets of:
750m row @ 2k PR Pace
Rest 10 seconds
500m row @ 5k PR Pace
Rest 10 seconds
250m row @ 1k PR Pace
Rest 2 minutes

L2&L3

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