April 2016

April 30, 2016  by

Sunday May 1st

– Midday 3.0 from 10:30am-2:00pm

WOD

For time:
21.18.15.12.9.6.3
Triple Unders
Sit Ups
Deadlifts (185/125)

*Pack
21.15.9.6.3
Dbl-Unders
Sit Ups
Deadlifts (135/95)
*Pup
21.15.9.3
Dbl-Unders or Single Skips x 2
Sit Ups
Deadlifts (95-115/65-85)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 3 mins x 7 sets
Back Squat x 5 @ 70% of 1RM
*5s Down TEMPO on rep 1.
*Add 10lbs from April 14th

B. EMOM x 10 mins:
Power Snatch x 3-5 reps
* 115/85 – Pick a rep scheme that will challenge you
for the 10 minutes.
* TnG reps.

C. 3 sets of:
3-Pos Clean Deadlift x 3
Rest 2 minutes
*3s Pause at each Positon (BTK+ATK+Pockets)
* 85% of 1RM

L3: Self led Warm-Up.
A. Every 3 mins x 7 sets
Back Squat x 5 @ 75% of 1RM
*5s Down TEMPO on rep 1.
*Add 10lbs from April 14th

B. EMOM x 10 mins:
Power Snatch x 3-5 reps
* 135/95 – Pick a rep scheme that will challenge you
for the 10 minutes.
* TnG reps.

C. 3 sets of:
3-Pos Clean Deadlift x 3
Rest 2 minutes
*3s Pause at each Positon (BTK+ATK+Pockets)
* 85% of 1RM

2-A-DAY

8 rounds
250m row
40 Dbl-Unders
100m Farmers Carry (2/1.5p)

L2:
6 rounds
250m row
40 Dbl-Unders
100m Farmers Carry (1.5/1pd)

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April 29, 2016  by

Saturday April 30th

– Midday 3.0 from 9:00am-11:30am
– N0 #CDP

WOD

“Tommy V”

For time:
21 Thrusters (115/75)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

*Pack
21 Thrusters (95/65)
6 Rope Climbs
15 Thrusters
4 Rope Climbs
9 Thrusters
2 Rope Climbs
*Pack
15 Thrusters (Scale as needed)
3 Rope Climbs
12 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climbs
or
Rope Lowers – 6.4.2

STRENGTH

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

B. For time:
21 Thrusters (75/55)
12 Strict Pull Ups
15 Thrusters
9 Strict Pull Ups
9 Thrusters
6 Strict Pull Ups

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Push Press x 1
* 80% of 1RM
* Use a rack

B. 4 sets
Shoulder Press x 6 reps
Rest 1 minute
Wtd Pull Up x 3
Rest 2 minutes
* 65-70% of 1RM Press
* Build to a 3RM Pull Up

C. 2 sets
“Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Shoulder Press
Rest 90 seconds

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Push Press x 1
* 85% of 1RM
* Use a rack

B. 5 sets
Shoulder Press x 6 reps
Rest 1 minute
Wtd Pull Up x 3
Rest 2 minutes
* 70-75% of 1RM Press
* Build to a 3RM Pull Up

C. 3 sets
“Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Shoulder Press
Rest 90 seconds

2-A-DAY

Rest Day

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April 27, 2016  by

Thursday April 28th

– Midday 3.0 from 10:30am-12:30pm

WOD

4 rounds
AMRAP in 4 minutes of:
10 Cal Row
15 Wall Balls (20/14) to 12ft
30 Med Ball Cleans (20/14)
MAX Dbl-Unders
Rest 3 minutes

*Pack
3 rounds
AMRAP in 4 minutes of:
10 Cal Row
10-15 Wall Balls (20/14)
20-30 Med Ball Cleans (20/14)
MAX Dbl-Unders
Rest 3 minutes
*Pup
3 rounds
AMRAP in 4 minutes of:
10 Cal Row
10-15 Wall Balls (Scale as needed)
15-20 Med Ball Cleans (Scale as needed)
MAX Dbl-Unders or Single Skips
Rest 3 minutes

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. EMOM x 10 minutes:
Min 1: Snatch + 2 Sn.Balance
Min 2: Snatch + 2 OH Squat
* 70% of 1RM Snatch

B. 3 sets of
3-Pos Snatch Deadlift x 3
Rest 2 minutes
*3s Pause at each Positon (BTK+ATK+Hip)
* 85% of 1RM

C. 3 sets
Snatch Grip BTN Press x 10
Rest 1 minute
Ring Plank Hold x 60 seconds
Rest 1 minute
* 40% of 1RM Snatch
* Behind The Neck.

L3: Self led Warm-Up.
A. EMOM x 10 minutes:
Min 1: Snatch + 2 Sn.Balance
Min 2: Snatch + 2 OH Squat
* 75% of 1RM Snatch

B. 3 sets of
3-Pos Snatch Deadlift x 3
Rest 2 minutes
*3s Pause at each Positon (BTK+ATK+Hip)
* 85% of 1RM

C. 3 sets
Snatch Grip BTN Press x 10
Rest 1 minute
Ring Plank Hold x 60 seconds
Rest 1 minute
* 40% of 1RM Snatch
* Behind The Neck.

2-A-DAY

EMOM x As Long As Possible
0:00-5:00 – 5 Thrusters (75/55)
5:00-10:00 – 5 Thrusters (95/65)
10:00-15:00 – 5 Thrusters (115/85)
15:00-20:00 – 5 Thrusters (135/95)
20:00-25:00 – 5 Thrusters (155/105)
Etc.. Adding 20/10lbs each new round for 5 minutes.

L2&L3

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April 26, 2016  by

Wednesday April 27th

– Midday 3.0 from 10:30am-12:30pm

WOD

Shoulder Press
3-3-3-3-3

A. 2 sets of:
Shoulder Press x 5 reps @ 40-50%
B. 2 sets of:
Shoulder Press x 3 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 3-5 reps @ 60-85%+
* Pups – 5 sets x 3-5 reps @ 50-60 % Effort

CashOut: 2 sets
10-15 Ring Row
20-30 Banded Pull Aparts
30-60 second Wtd Plank

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 min x 4 sets
Push Jerk x 3
* 70% of 1RM

B. EMOM x 10 mins:
Min 1: 200m run
MIn 2: Power Clean x 3
* 75% of 1RM

C. 3 sets of:
Single Arm DB Press x 6-8
Rest 30 seconds
Single Arm Row x 12-15
Rest 30 seconds
Wtd Plank x 60 seconds
Rest 1 minute

L3: Self led Warm-Up.
A. Every 2 min x 4 sets
Push Jerk x 3
* 70% of 1RM

B. EMOM x 10 mins:
Min 1: 200m run
MIn 2: Power Clean x 3
* 80% of 1RM

C. 4 sets of:
Single Arm DB Press x 6-8
Rest 30 seconds
Single Arm Row x 12-15
Rest 30 seconds
Wtd Plank x 60 seconds
Rest 1 minute

2-A-DAY

AMRAP in 15 minutes
55 Dbl-Unders
15 CTB Pull Ups
5 Hang Power Cleans (155/105)

L2&L3

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April 25, 2016  by

Tuesday April 26th

– Midday 3.0 from 10:30am-12:30pm
– Gymnastics with Sam from 7:00pm-8:30pm

Skill:
10-12 minutes Build to a 1RM
Hang Power Clean

WOD

AMRAP in 15 minutes
55 Dbl-Unders
15 CTB Pull Ups
5 Hang Power Cleans (155/105)

*Pack
AMRAP in 12 minutes
55 Dbl-Unders
15 Pull Ups
5 Hang Power Cleans (135/95)
*Pup
AMRAP in 10 minutes
100 Single Skips
10 Banded Pull Ups
5 Hang Power Cleans (Scale as needed)

STRENGTH

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

B. AMRAP in 10 minutes
55 Dbl-Unders
15 Pull Ups
5 Hang Power Cleans (135/95)

L2: Self led Warm-Up.
A. Every 3 mins x 4 sets
Back Squat x 7 @ 65% of 1RM
*5s Down TEMPO on rep 1.
*Add 10lbs from April 10th

B. EMOM x 10 mins:
Min 1: Cal Row x 10-12
MIn 2: Power Snatch x 3
* 75% of 1RM

C. Complete
30 Strict Pull Ups
30 Stirct Ring Dips
30 Strict TTB

L3: Self led Warm-Up.
A. Every 3 mins x 5 sets
Back Squat x 7 @ 70% of 1RM
*5s Down TEMPO on rep 1.
*Add 10lbs from April 10th

B. EMOM x 10 mins:
Min 1: Cal Row x 12-15
MIn 2: Power Snatch x 3
* 80% of 1RM

C. Complete
50 Strict CTB Pull Ups
50 Stirct Ring Dips
50 Strict TTB

2-A-DAY

4 rounds
AMRAP in 4 minutes of:
10 Burpees
15 Wall Balls (30/20)
50 Dbl-Unders
Max Cal Row
Rest 3 minutes

L2
3 rounds
AMRAP in 4 minutes of:
10 Burpees
15 Wall Balls (20/14)
40 Dbl-Unders
Max Cal Row
Rest 3 minutes

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April 23, 2016  by

Sunday April 24th

– Midday 3.0 from 10:30am-2:00pm

WOD

EMOM x As Long As Possible
0:00-5:00 – 5 Thrusters (75/55)
5:00-10:00 – 5 Thrusters (95/65)
10:00-15:00 – 5 Thrusters (115/85)
15:00-20:00 – 5 Thrusters (135/95)
20:00-25:00 – 5 Thrusters (155/105)
* Etc.. Adding 20/10lbs each new round for 5 minutes.

*Pack
Same as Rx
*Max 15-20 minutes
*Pup
0:00-5:00 – 5 Thrusters (45/35)
5:00-10:00 – 5 Thrusters (65/45)
10:00-15:00 – 5 Thrusters (85/55)
*Max 15 minutes

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. EMOM x 12 mins:
Clean
*Sets 1-4 @ 70% x 2 reps
*Sets 5-8 @ 75% x 1
*Sets 9-12 @ 80%

B. Every 2 mins x 4 sets
5 Strict Pull Ups
7 Ring Dips
9 Push Ups

C. Complete
12.9.6.3
Strict TTB
Hollow Rocks
*Hold a 30s Side Plank/Side between sets.

L3: Self led Warm-Up.
A. EMOM x 12 mins:
Clean
*Sets 1-4 @ 75% x 2 reps
*Sets 5-8 @ 80% x 1
*Sets 9-12 @ 85% x 1

B. Every 2 mins x 4 sets
5 Strict CTB Pull Ups
10 Strict Ring Dips
15 Push Ups

C. Complete
12.9.6.3
Strict TTB
Hollow Rocks
*Hold a 30s Side Plank/Side between sets.

2-A-DAY

3 rounds of:
800m run
200m KB Farmers Carry (2/1.5pd)
100m KB Front Rack Carry 2/1.5pd)

L2:
3 rounds of:
800m run
200m DB Farmers Carry (55/35)
100m KB Front Rack Carry (1.5/1pd)

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April 22, 2016  by

Saturday April 23rd

– Midday 3.0 from 9:00am-11:30am
– No #CDP

WOD

4 rounds for time:
400m Run
5 Burpee Muscle Ups

*Pack
4 rounds for time:
400m Run
5 Burpee CTB Pull Ups
*Pup
3 rounds for time:
400m Run
5 Burpees
5 Pull Ups

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Hang Power Snatch
Set 1 x 3 @ 5 RPE
Set 2 x 3 @ 6 RPE
Set 3 x 3 @ 7 RPE
Set 4 x 3 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time:
400m run
5 Burpee Pull Ups

L2: Self led Warm-Up.
A. Every 2 mins x 4 sets
Back Squat x 9 @ 60% of 1RM
* 5s Down TEMPO on rep 1.
* Add 10lbs from April 6th

B. EMOM x 10 minutes:
Min 1: P.C + P.P + Push Jerk
Min 2: P.C + P.J + Split Jerk
* 70% of 1RM P.Jerk

C. 3 sets
Bentover Rows x 10
Rest 30 seconds
Ring Row x 8-10
Rest 90 seconds
* 50% of 1RM Clean
* Feet on a Box for Ring Rows

L3: Self led Warm-Up.
A. Every 2 mins x 4 sets
Back Squat x 9 @ 65% of 1RM
* 5s Down TEMPO on rep 1.
* Add 10lbs from April 6th

B. EMOM x 10 minutes:
Min 1: P.C + P.P + Push Jerk
Min 2: P.C + P.P+ Split Jerk
* 75% of 1RM P.Jerk

C. 4 sets
Bentover Rows x 10
Rest 30 seconds
Ring Row x 10
Rest 90 seconds
* 50% of 1RM Clean
* Feet on a Box for Ring Rows

2-A-DAY

Rest Day.

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April 21, 2016  by

Friday April 22nd

– No Midday 3.0

WOD

Front Squat
1-1-1-1-1

A. 2 sets of:
Front Squat x 3 reps @ 40-50%
B. 2 sets of:
Front Squat 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 1-3 reps @ 60-85%+
* Pups – 5 sets x 3-5 reps @ 50-60 % Effort

CashOut:
21.15.9
Wall Balls
TTB

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. EMOM x 12 minutes:
Snatch
*Sets 1-4 @ 70% x 2 reps
*Sets 5-8 @ 75% x 1
*Sets 9-12 @ 80%

B. 3 sets of:
Clean DL x 2 (BTK)
Hang Clean Pull x 3 (BTK)
Rest 1 minute
* 80% of 1RM

C. 3 sets of:
GH Raises x 5-8 reps
Rest 1 minute
BB Good Morning x 15 (45/35)
Rest 1 minute

L3: Self led Warm-Up.
A. EMOM x 12 minutes:
Snatch
*Sets 1-4 @ 75% x 2 reps
*Sets 5-8 @ 80% x 1
*Sets 9-12 @ 85% x 1

B. 3 sets of:
Clean DL x 2 (BTK)
Hang Clean Pull x 3 (BTK)
Rest 1 minute
* 85% of 1RM

C. 3 sets of:
GH Raises x 5-8 reps
Rest 1 minute
BB Good Morning x 15 (75/55)
Rest 1 minute

2-A-DAY

For time:
21.15.9
Front Squats (135/95)
Box Jumps (24/20″)
Pull Ups

L2:
21.15.9
Front Squats (115/85)
Box Jumps (24/20″)
Pull Ups

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