Thursday June 30th

– The Gym will be CLOSED tomorrow for Canada Day.
– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
55 Pull Ups
400m run
55 Push Ups
400m run
35 Pull Ups
400m run
35 Push Ups
400m run
15 Pull Ups
400m run
15 Push Ups
400m run

*Pack
Pull Ups – 40/20/10
Push Ups – 40/20/10
*Pup
Banded Pull Ups or Ring Rows – 25/20/15
Push Ups – 25/20/15

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. 2 rounds for time:
25 Pull Ups
400m run
25 Push Ups
400m run

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

B. Every 2:30 minutes x 4 sets
Back Squat x 3 reps
*Sets 1-2 @ 70% of 3RM
*Sets 3-4 @ 75%

C. 3 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Good Mornings x 10 (95/65)
Rest 60 seconds

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

B. Every 2:30 minutes x 5 sets
Back Squat x 3 reps
*Set 1 @ 75% of 3RM
*Sets 2-4 @ 80%

C. 4 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Good Mornings x 15 (95/65)
Rest 60 seconds

2-A-DAY

L2:
3 rounds for time:
25 CTB Pull Ups
400m run
15 DB Push Press (45/30)
400m run

L3:
3 rounds for time:
25 CTB Pull Ups
400m run
25 Strict HSPU
400m run

 

Wednesday June 29th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
15 C&J (135/95)
— Rest 1 min — 
15 C&J (155/105)
— Rest 1 min — 
15 C&J (185/125)
— Rest 1 min — 
15 C&J (225/145)
— Rest 1 min — 
15 C&J (245/155)
— Rest 1 min — 
15 C&J (265/165)

*Pack
Men – 95/115/135/155/175/195
Women – 65/85/95/105/120/135
*Pup
Men – 75/95/105/115/135/145/155
Women – 55/65/75/85/95/105

STRENGTH
*This strength block ends on July 9th, then we will de-load for a week.

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch Pull + Power Snatch + OH Squat
*Set 1 @ 65% of 1RM PS x 1+3+2
*Sets 2-3 @ 70% x 1+2+2
*Sets 4-5 @ 75% 1+2+1

B. EMOM x 6 minutes
Min 1: Snatch Grip RDL x 10 @ 50%
Min 2: Snatch Grip Bentover Row x 10 @ 50%

C. 3 sets of:
Shoulder Press x 3 (Tough)
Rest 30 seconds
Strict Pull Ups x 6-8
Rest 30 seconds
Med Ball V-Ups x 10-12 reps (12/8)
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch + OH Squat
*Set 1 @ 70% of 1RM PS x 1+3+3
*Sets 2-3 @ 75% x 1+2+2
*Sets 4-6 @ 80% x 1+2+2

B. EMOM x 8 minutes
Min 1: Snatch Grip RDL x 10 @ 50%
Min 2: Snatch Grip Bentover Row x 10 @ 50%

C. 4 sets of:
Shoulder Press x 3-5 (Tough)
Rest 30 seconds
Strict CTB Pull Ups x 6-8
Rest 30 seconds
Med Ball V-Ups x 10-12 reps
Rest 90 seconds

2-A-DAY

L2:
4 rounds for time of:
40 Dbl- Unders
12 Squat Cleans (95/65)
12 Burpees
40 Dbl- Unders
Rest 2 minutes

L3:
5 rounds for time of:
50 Dbl- Unders
15 Squat Cleans (115/85)
15 Burpees
50 Dbl- Unders
Rest 2 minutes

 

Monday June 27th

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds of:
2 minutes – Triple-Unders
1 minute – Push Ups
Rest 2 minutes

*Pack
5 rounds of:
2 minutes – Dbl-Unders
1 minute – Push Ups
Rest 2 minutes
*Pup
5 rounds of:
2 minutes – Dbl-Unders Attempts
1 minute – Full Push Ups or From the Knees
Rest 2 minutes

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Hang Clean (ATK) + Push Jerk
*Set 1 @ 60% x 2+1
*Set 2 @ 65% x 2+1
*Set 3-5 @ 70% x 2+1

B. 3 sets of:
Snatch Pulls x 3
Rest 2 minutes
*95% of 1RM Snatch

C. 3 sets of:
Wtd Pull Up x 5 reps
Rest 30 seconds
Clean Grip Bent-Over Row x 10
Rest 90 seconds
*60% of 1RM Clean

L3: Self led Warm-Up.
B. Every 2 minutes x 5 sets
Hang Clean (ATK) + Push Jerk
*Set 1 @ 65% x 2+1
*Set 2 @ 70% x 2+1
*Set 3-5 @ 75% x 2+1

B. 4 sets of:
Snatch Pulls x 3
Rest 2 minutes
*100% of 1RM Snatch

C. 4 sets of:
Wtd Pull Ups x 5 reps
Rest 30 seconds
Clean Grip Bent-Over Row x 10
Rest 90 seconds
*60% of 1RM Clean

2-A-DAY

L2:
4 rounds for time of:
15 SDHP (95/65)
15 TTB

L3:
4 rounds for time of:
20 SDHP (135/95)
20 GH Sit Ups

 

Sunday June 26th

– Midday 3.0 from 10:30am-2:00pm

WOD

A. 2 sets of:
Back Squat x 5 reps @ 50-60%
B. 2 sets of:
Back Squat x 3 reps @ 60-70%
C. Back Squat
3-3-3-3-3

*Build to a Heavy Triple or a new 3RM for the day.

*Pack
Same as Rx
*Pup
6 sets of
Back Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

STRENGTH

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

B. 3 rounds for time:
30 Cal row
15 Push Press (95/65)
45 Dbl-Unders

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Power Clean + Push Press
*Set 1 x 3+3 @ 70% of 1RM P.Press
*Set 2 x 3+3 @ 75%
*Sets 3-5 x 1+3 @ 80%

B. 3 sets of:
Clean Pulls x 3
Rest 2 minutes
*95% of 1RM P.Clean

C. Complete
15 Strict TTB
200m BWD Sled Walk (135/90)
200m Front Rack Carry (1.5/1pd)
200m FWD Sled Walk (135/90)
15 Strict TTB

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Power Clean + Push Press
*Set 1 x 3+5 @ 70% of 1RM P.Press
*Set 2 x 3+5 @ 75%
*Sets 3-5 x 3+3 @ 80%

B. 4 sets of:
Clean Pulls x 3
Rest 2 minutes
*100% of 1RM P.Clean

C. Complete
20 Strict TTB
200m BWD Sled Walk (135/90)
200m Front Rack Carry (1.5/1pd)
200m FWD Sled Walk (135/90)
20 Strict TTB


2-A-DAY

L2:
3 rounds for total reps of:
3 minutes – Cal Row
2 minutes – Dbl-Unders
1 minute – DB Push Press (45/30)
Rest 2 minutes

L3:
3 rounds for total reps of:
3 minutes – Cal Row
2 minutes – Dbl-Unders
1 minute – HSPU
Rest 2 minutes

 

Saturday June 25th

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

WOD

4 rounds for time of:
20 SDHP (135/95)
30 Sit Ups

*Pack
4 rounds for time of:
20 SDHP (95/65)
20 Sit Ups
*Pup
3 rounds for time of:
15 SDHP (Scale as needed)
20 Sit Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 3 minutes x 4 sets
Front Squat x 3
Right into…
Back Squat x 3
*70% of 1RM Front Sq.

B. Every 2 minutes x 5 sets
Hang Snatch (ATK)
*Set 1 @ 60% x 2
*Set 2 @ 65% x 2
*Set 3-5 @ 70% x 2

C. 3 sets of:
Wtd Dip x 3 reps
Rest 30 seconds
Snatch Grip Bentover Row x 10
Rest 90 seconds
*65% of 1RM Snatch

L3: Self led Warm-Up.
A. Every 3 minutes x 4 sets
Front Squat x 3
Right into…
Back Squat x 6
*75% of 1RM Front Sq.

B. Every 2 minutes x 5 sets
Hang Snatch (ATK)
*Set 1 @ 65% x 2
*Set 2 @ 70% x 2
*Set 3-5 @ 75% x 2

C. 4 sets of:
Wtd Dip x 3 reps
Rest 30 seconds
Snatch Grip Bentover Row x 10
Rest 90 seconds
*70% of 1RM Snatch

2-A-DAY

Rest Day

Thursday June 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
10 HSPU
20 Alt Pistols
30 Pull Ups
15 HSPU
30 Alt Pistols
45 Pull Ups
20 HSPU
40 Alt Pistols
60 Pull Ups

Pack
For time:
5 HSPU or DB Press
10 Alt Pistols
15 Pull Ups
10 HSPU or DB Press
20 Alt Pistols
25 Pull Ups
15 HSPU or DB Press
30 Alt Pistols
35 Pull Ups

Pup
For time:
5 DB Press
10 Walking Lunges
10 Ring Rows
10 DB Press
20 Walking Lunges
20 Ring Rows
15 DB Press
30 Walking Lunges
30 Ring Rows

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. For time:
5 DB Press
10 Walking Lunges
10 Pull Ups
10 DB Press
20 Walking Lunges
20 Pull Ups
15 DB Press
30 Walking Lunges
30 Pull Ups

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

B. 3 sets of:
Snatch Deadlift x 1
Hang Snatch Pull x 2 (BTK)
Snatch Pull x 3
Rest 2 minutes
*75% of 1RM

C. Complete, NOT for time:
12.9.6.3
Strict TTB
Hollow Rocks
*Hold a 30s Side Plank/Side between sets.

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch
*Set 1 x 2 @ 70%
*Sets 2-3 x 2 @ 75%
*Sets 4-6 x 1 @ 80%

B. 3 sets of:
Snatch Deadlift x 1
Hang Snatch Pull x 2 (BTK)
Snatch Pull x 3
Rest 2 minutes
*80% of 1RM

C. Complete, NOT for time:
12.9.6.3
Strict TTB
Hollow Rocks
*Hold a 30s Side Plank/Side between sets.

2-A-DAY

L2:
3 rounds for time:
15 Deadlifts (135/95)
12 Front Squats
9 STOH

L3:
3 rounds for time:
15 Deadlifts (205/145)
12 Front Squats
9 STOH

 

Wednesday June 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

Inverse Tabata (10s On/ 20s Off)
Shoulder Press (135/95) x 8 rounds
— Rest 2 minutes —
Front Squat (225/155) x 8 rounds
— Rest 2 minutes —
Deadlift (315/225) x 8 rounds
* No Racks, bar from the floor

*Pack
Shoulder Press (95-115/65-85)
Front Squat (135-185/95-125)
Deadlift (205-225/135-155)
*Pup
Shoulder Press (75-95/45-65)
Front Squat (95-135/75-95)
Deadlift (135-185/95-125)

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Hang Clean + Push Jerk
*Set 1 x 2+2 @ 5 RPE
*Set 2 x 2+1 @ 6 RPE
*Set 3 x 1+1 @ 7 RPE
*Set 4 x 1+1 @ 8 RPE
Rest 2 minutes between

B. 4 rounds for time:
10 Hang Power Clean (95/65)
8 Front Squats
6 Shoulder Press

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

B. Every 2 minutes x 4 sets
Back Squat x 2 @ 70%

C. 3 sets of:
Banded Good Mornings x 25
Rest 30 seconds
KB Carry x 50m
Rest 2 minutes
*Front Rack Carry (1.5/1pd)

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

B. Every 2 minutes x 4 sets
Back Squat x 2 @ 75%

C. 4 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
KB Carry x 100m
Rest 2 minutes
*Front Rack Carry (1.5/1pd)

2-A-DAY

L2:
4 rounds for time:
400m run
25 Box Jumps (24/20″)
25 Wall Balls (20/14)

L3:
“Kelly”
5 rounds for time:
400m run
30 Box Jumps (24/20″)
30 Wall Balls (20/14)

 

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