March 31, 2016
by taranisathletics
– No Midday 3.0
WOD
Rest Day
Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-7:30pm
March 30, 2016
by taranisathletics
– 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.
March 29, 2016
by taranisathletics
– 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.
March 28, 2016
by taranisathletics
– 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.
March 27, 2016
by taranisathletics
– The Gym will be Closed today for the Easter Holiday.
– Get outside, enjoy some sunshine.
– See you all back in the Gym Tuesday!
March 26, 2016
by taranisathletics
– 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.
March 25, 2016
by taranisathletics
– Midday 3.0 from 9:00am-11:30am
WOD
“Open Workout 16.5”
For time
21.18.15.12.9.6.3
Thrusters (95/65)
Burpees
March 24, 2016
by taranisathletics
– No Midday 3.0
WOD
Rest Day
Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-7:30pm
March 23, 2016
by taranisathletics
– 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
March 22, 2016
by taranisathletics
– 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