July 2016

July 30, 2016  by

Sunday July 31st

** The Gym will be CLOSED Monday August 1st for the BC Day holiday.

– Midday 3.0 from 10:30am-2:00pm

WOD

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups
TC: 12 minutes

*Pack
Same as Rx
*Pup
21.15.9
Thrusters (Scale as needed)
Ring Rows

CashOut:
3 sets of:
100ft KB Front Rack Carry
10-15 V-Ups
Rest 1 minute

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. 3 sets of:
Sumo Deadlift x 5 reps
Rest 2 minutes
*70% of 1RM from last week.
*Not TnG reps, but hand must stay on the bar.

B. 3 sets of:
GH Raises x 6-8 reps
Rest 30 seconds
200m FWD Sled Walk (135/90)
Rest 90 seconds

C. 3 sets of:
TTB x 10
Ab Roll Outs x 10
Rest 90 seconds

L3: Self led Warm-Up.
A. 3 sets of:
Sumo Deadlift x 5 reps
Rest 2 minutes
*75% of 1RM from last week.
*Not TnG reps, but hand must stay on the bar.

B. 3 sets of:
GH Raises x 6-8 reps
Rest 30 seconds
200m FWD Sled Walk (135/90)
Rest 90 seconds

C. 3 sets of:
Unbroken TTB x 10
V- Ups x 15
Ab Roll Outs x 10
Rest 90 seconds

 2-A-DAY

Rest Day

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July 28, 2016  by

Friday July 29th

– Midday 3.0 from 10:30am-12:30pm

For time:
12 Strict Deficit HSPU (8/6″)
15 Back Squats (225/165)
20 Bar Facing Burpees
9 Strict Deficit HSPU
18 Front Squats (205/145)
20 Bar Facing Burpees
6 Strict Deficit HSPU
21 OH Squats (185/125)
20 Bar Facing Burpees

*Pack
12 Strict HSPU
15 Back Squats (185/125)
15 Bar Facing Burpees
9 Strict HSPU
18 Front Squats (155/105)
15 Bar Facing Burpees
6 Strict HSPU
21 OH Squats (135/95)
15 Bar Facing Burpees
*Pup
12 Box HSPU
15 Back Squats (Scale as needed)
10 Bar Facing Burpees
9 Box HSPU
18 Front Squats (Scale as needed)
10 Bar Facing Burpees
6 Box HSPU
21 OH Squats (Scale as needed)
10 Bar Facing Burpees

STRENGTH

L1: Do the Class.

L2: Self led Warm-up.
A. EMOM x 10 minutes
2 Power Snatch + Hang Power Snatch
*70% of 1RM

B. Every 2:30 minutes x 4 sets
Back Squat x 5 reps @ 70%
*Based off your 3RM

C. 3 sets of:
Snatch Grip BTN Press x 10
Rest 30 seconds
Ring Push Ups x 10 (Feet on a Box)
Rest 30 seconds
Banded Hollow Rock x 20
Rest 90 seconds

L3: Self led Warm-Up.
A. EMOM x 10 minutes
2 Power Snatch + Hang Power Snatch
*75% of 1RM

B. Every 2:30 minutes x 4 sets
Back Squat x 5 reps @ 70%
*Based off your 3RM

C. 3 sets of:
Snatch Grip BTN Press x 10
Rest 30 seconds
Ring Push Ups x 10 (Feet on a Box)
Rest 30 seconds
Banded Hollow Rock x 20
Rest 90 seconds

 2-A-DAY

For time:
15.12.9
HSPU
Front Squats (115/85)

— Rest 2 minutes —

9.12.15
Bar Facing Burpees
OH Squats (115/85)

— Rest 2 minutes —

15.12.9
Back Squat (115/85)
CTB Pull Ups

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July 27, 2016  by

Thursday July 28th

– Midday 3.0 from 10:30am-12:30pm

WOD

“DT”
5 rounds for time:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks
TC: 15 minutes

*Pack
4 rounds for time:
12 Deadlift (135/95)
9 Hang Power Cleans
6 Push Jerks
*Pup
5 rounds for time:
9 Deadlift (95/65)
6 Hang Power Cleans
3 Push Jerks

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Bench Press
*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. 5 rounds for time:
9 Deadlift (95/65)
6 Hang Power Cleans
3 Push Jerks

L2: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Bench Press x 5 reps @ 65%
*Based off your 3RM

B. 3 sets of:
Incline DB Rows x 10 reps
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Turkish Get Ups x 3/Side
Rest 90 seconds

C. EMOM x 8 minutes
Min 1: KB Plank Hold x 45-60 seconds
Min 2: Rest

L3: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Bench Press x 5 reps @ 70%
*Based off your 3RM

B. 3 sets of:
Incline DB Rows x 10 reps
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Turkish Get Ups x 3/Side
Rest 90 seconds

C. EMOM x 8 minutes
Min 1: KB Plank Hold x 45-60 seconds
Min 2: Rest

 2-A-DAY

“DT”
5 rounds for time:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks

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July 26, 2016  by

Wednesday July 27th

– Midday 3.0 from 10:30am-12:30pm

WOD

Partner Workout
AMRAP in 30 minutes of:
200m run
15 Thrusters (75/55)
15 KB Swings (1.5/1pd)
*Partner “A” completes a Full round then partner “B”
will complete a full round.

*Pack
AMRAP in 25 minutes
200m run
15 Thrusters (75/55)
15 KB Swings (1.5/1pd)
*Pup
AMRAP in 2O minutes
200m run
15 Thrusters (Scale as needed)
15 KB Swings (Scale as needed)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Deadlift x 5 reps @ 65%
*Based off your 3RM

B. 3 sets of:
DB Step Up x 10 reps/Leg (16/14″)
Rest 30 seconds
Strict Pull Up x 5-8 reps
Rest 30 seconds
Ring Plank Hold x 60 seconds
Rest 90 seconds

C. Complete
75 Banded Good Mornings
50 Banded Late Pull Downs
25 Banded Pull Aparts

L3: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Deadlift x 5 reps @ 70%
*Based off your 3RM

B. 3 sets of:
DB Step Up x 10 reps/Leg (16/14″)
Rest 30 seconds
Strict Pull Up x 10 reps
Rest 30 seconds
Ring Plank Hold x 60 seconds
Rest 90 seconds

C. Complete
100 Banded Good Mornings
75 Banded Late Pull Downs
50 Banded Pull Aparts


2-A-DAY

AMRAP in 20 minutes of:
200m run
15 Thrusters (75/55)
15 KB Swings (1.5/1pd)
*Partner “A” completes a Full round then partner “B”
will complete a full round.

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July 24, 2016  by

Monday July 25th

– No Midday 3.0

WOD

AMRAP in 30 minutes of:
30 Alt Step Ups (24/20″)
40 Walking Lunges
800m run
40 Squats
30 Burpees

*Pack
AMRAP in 25 minutes
20 Alt Step Ups (24/20″)
30 Walking Lunges
800m run
30 Squats
20 Burpees
*Pup
AMRAP in 20 minutes
20 Alt Step Ups (20/16″)
30 Walking Lunges
400m run
30 Squats
15 Burpees

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Push Jerk
*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 15 minutes
20 Alt Step Ups (24/20″)
30 Walking Lunges
800m run
30 Squats
20 Burpees

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Clean Pull + Power Clean x 2
*@ 70% of 1RM

B. Every 2:30 minutes x 5 sets
Front Squat x 4 reps @ 65%
* Based off your 3RM

C. EMOM x 8 minutes
Min 1: 5 Man Makers
Min 2: 10 GHD Sit Ups (To 90)

Man Maker – Demo
*Note, perform a DB Power Clean*

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Clean Pull + Power Clean x 2
*@ 75% of 1RM

B. Every 2:30 minutes x 5 sets
Front Squat x 4 reps @ 70%
* Based off your 3RM

C. EMOM x 10 minutes
Min 1: 5 Man Makers
Min 2: 10 GHD Sit Ups

Man Maker – Demo
*Note, perform a DB Power Clean*

2-A-DAY

L2:
For Time:
40 Box Jump Overs (24/20″)
20 Alt DB Snatch (55/45)

L3:
For Time:
40 Box Jump Overs (30/24″)
20 Alt DB Snatch (70/50)

 

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July 23, 2016  by

Sunday July 24th

– Midday 3.0 from 10:30am-2:00pm

WOD

For time:
8 Deadlifts (365/245)
40 Sit Ups
80 Dbl-Unders
4 Rope Climbs
80 Wall Balls (20/14)
4 Rope Climbs
80 Dbl-Unders
40 Sit Ups
8 Deadlifts (365/245)

*Pack
Deadlift (225-275/155-190)
40 Sit Ups
50 Dbl-Unders
2 Rope Climbs
*Pup
Deadlift (135-185/95-135)
30 Sit Ups
30 Dbl-Unders or 200 Skips
1 Rope Climb or 3 Rope Standing to Lowers

STRENGTH

L1: Class Warm-Up..
A. 4 sets of:
Deadlift
*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:
20 KB Swings (1.5/1pd)
40 Sit Ups
60 Wall Balls (30/14)
80 Dbl-Unders

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2 Push Jerk + Split Jerk
* 70% of 1RM P.Jerk

B. 3 sets of:
Bent-Over KB Rows x 10 reps
Rest 30 seconds
Kneeling DB Press x 10 reps/Arm
Rest 30 seconds
Ring “Y” Rows x 8 reps
Rest 90 seconds

C. Complete
Strict TTB x 10 reps
(R) Side Plank x 60 seconds
(L) Side Plank x 60 seconds
Hollow Rocks x 40 reps

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2 Push Jerk + 2 Split Jerk
* 75% of 1RM P.Jerk

B. 4 sets of:
Bent-Over KB Rows x 10 reps
Rest 30 seconds
Kneeling DB Press x 10 reps/Arm
Rest 30 seconds
Ring “Y” Rows x 8 reps
Rest 90 seconds

C. Complete
Strict TTB x 20 reps
(R) Side Plank x 60 seconds
(L) Side Plank x 60 seconds
Hollow Rocks x 40 reps

2-A-DAY

AMRAP in 20 minutes of:
30 Alt Step Ups (24/20″)
40 Walking Lunges
800m run
40 Squats
30 Burpees

L2&L3

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July 22, 2016  by

Saturday July 23rd

– Midday 3.0 from 9:00am-11:30am

WOD

A. 2 sets of:
3-Pos Sq.Clean @ 50-60% (HH+Hang+Floor)
B. 2 sets of:
2-Pos Sq.Clean @ 60-70% (Hang+Floor)
C. Squat Clean
1-1-1-1-1
*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Squat or Power Clean x 3-5 reps
*Build to weight where you can focus on good techniuqe
and feel comfortable.

CashOut:
V-Ups x 20 reps
(R) Side Plank x 60 seconds
(L) Side Plank x 60 seconds
Hollow Rocks x 40 reps

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Take 15 minutes to Build to a Heavy
Sumo Deadlift x 1 rep

B. 3 sets of:
GH Raises x 6-8 reps
Rest 30 seconds
200m BWD Sled Walk (135/90)
Rest 90 seconds

C. 3 sets of:
Chinese Plank Holds x 45-60 seconds
Rest 1 minute
*Add load if you can.

L3: Self led Warm-Up.
A. Take 15 minutes to Build to a Heavy
Sumo Deadlift x 1 rep

B. 3 sets of:
GH Raises x 6-8 reps
Rest 30 seconds
200m BWD Sled Walk (135/90)
Rest 90 seconds

C. 3 sets of:
Chinese Plank Holds x 45-60 seconds
Rest 1 minute
*Add load if you can.

 2-A-DAY

Rest Day

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