Thursday July 21st

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
50 CTB Pull Ups
75 Push Ups
50 TTB
75 Wall Balls (20/14)

*Pack
30 CTB Pull Ups
50 HR Push Ups
30 TTB
50 Wall Balls (20/14)
*Pup
25 Banded Pull Ups
30 Push Ups (From the Knees if needed)
25 Knee Tucks
30 Wall Balls (Scale as needed)

STRENGTH 

L1: Do the Class.

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

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

C. 3 sets of:
Rope Pull Ups x 5 reps
Rest 30 seconds
Wall Walks x 4 reps
Rest 30 seconds
Ab Roll Outs x 10
Rest 90 seconds

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

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

C. 3 sets of:
Legless Rope Climb x 1-2
Rest 30 seconds
Wall Walks x 4 reps
Rest 30 seconds
Ab Roll Outs x 10
Rest 90 seconds

2-A-DAY

5 rounds
1000m row
Rest 4 minutes

*Pacing
1st 500m @ 2k PR + 10 seconds
2nd 500m @ 2k PR

Wednesday July 20th

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds
1000m row
Rest 4 minutes
*Score will be your slowest 1000m set.

*Pack
4 rounds
1000m row
*Pup
3 rounds
1000m row

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Bench Press
*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. 3 sets of:
800m run
Rest 3 minutes

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

B. 3 sets of:
DB Rows x 10 reps/Arm
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
100m KB Front Rack Carry (1.5/1pd)
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 5 sets
Bench Press x 4 reps @ 70%
*Based off your 3RM

B. 3 sets of:
DB Rows x 10 reps/Arm
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
100m KB Front Rack Carry (1.5/1pd)
Rest 90 seconds

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

 2-A-DAY

L2:
AMRAP in 20 minutes
30 Alt Step Ups (20″)
10 Cleans (115/85)
30 Alt Step Ups
10 Snatches (115/85)

L3:
AMRAP in 20 minutes
50 Alt Step Ups (20″)
15 Cleans (135/95)
50 Alt Step Ups
10 Snatches (135/95)

 

Tuesday July 19th

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

WOD

AMRAP in 20 minutes
50 Alt Step Ups (20″)
15 Cleans (135/95)
50 Alt Step Ups
10 Snatches (135/95)

*Pack
30 Alt Step Ups (20″)
10 Cleans (115/85)
30 Alt Step Ups
10 Snatches (115/85)
*Pup
AMRAP in 15 minutes
20 Alt Step Ups (20″)
10 Cleans (Scale as needed)
20 Alt Step Ups
10 Snatches (Scale as needed)

STRENGTH

L1: Do the Class.

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

B. 3 sets of:
Alt KB Lunges x 16 (1.5/1pd)
Rest 30 seconds
KB Swings x 10 (1.5/1pd)
Rest 30 seconds
ISO Plank Hold x 30s (15/12)
Rest 90 seconds

C. 3 sets of:
RDL’s x 5 reps
Bent-Over Row x 10 reps
Rest 2 minutes
*40% of 1RM Clean

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

B. 3 sets of:
Alt KB Lunges x 16 (1.5/1pd)
Rest 30 seconds
KB Swings x 10 (2/1.5p)
Rest 30 seconds
ISO Plank Hold x 30s (20/15)
Rest 90 seconds

C. 4 sets of:
RDL’s x 5 reps
Bent-Over Row x 10 reps
Rest 2 minutes
*40% of 1RM Clean

 2-A-DAY

L2:
4 rounds for time of:
10 CTB Pull Ups
30 Dbl-Unders
10 DB Press
30 Dbl-Unders
10 Burpees (6″)
Rest 2 minutes

L3:
5 rounds for time of:
10 CTB Pull Ups
30 Dbl-Unders
10 Strict HSPU
30 Dbl-Unders
10 Burpees (6″)
Rest 2 minutes

 

Sunday July 17th

– Midday 3.0 from 10:30am-2:00pm

WOD

“Angie”
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
TC: 25 minutes

*Pack
75 Pull Ups
75 Push Ups
75 Sit Ups
75 Squats
*Pup
50 Ring Rows
50 Push Ups (From the knees)
50 Sit Ups
50 Squats

STRENGHT
*New Strength Block starts on Tuesday July 19th

L1: Do the Class.

L2: Do the Class.
For time:
30 CTB Pull Ups
50 HR Push Ups
30 TTB
50 Wall Balls (20/14)

L3: Do the Class.
For time:
50 CTB Pull Ups
75 HR Push Ups
50 TTB
75 Wall Balls (20/14)

2-A-DAY

Light Skill Work or Mobility

Saturday July 16th

– Midday 3.0 from 9:00am-11:30am

WOD

AMARP in 7 minutes of:
1 Snatch (205/135)
3 Clean & Jerk (205/135)

*Pack
AMARP in 7 minutes of:
1 Snatch (155/105)
3 Clean & Jerk (155/105)
*Pup
AMARP in 7 minutes of:
1 Power Snatch (Scale as needed)
3 Clean & Jerk (Scale as needed)

CashOut: Complete
200m Farmers Carry
50m Single Arm OH Carry (R)
50m Single Arm OH Carry (L)
* Use DB’s or KB’s, Challenge yourself 🙂

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Light Skill Work or Mobility

Friday July 15th

– No Midday 3.0

WOD

AMARP in 20 minutes of:
400m run
25 KB Swings (1.5/1pd)
25 Sit Ups
25 Squats

*Pack
Same as Rx
*Pup
AMRAP in 15-20 minutes
400m run
20 KB Swings (Scale as needed)
15 Sit Ups
15 Squats

STRENGTH

L1: Do the Class.

L2: Do the Class.
AMRAP in 20 minutes
400m run
25 KB Swings (1.5/1pd)
25 Sit Ups
25 Squats

L3: Do the Class.
AMRAP in 20 minutes
400m run
20 KB Swings (2/1.5pd)
15 GHD Sit Ups

2-A-DAY

Light Skill Work or Mobility

Wednesday July 13th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
20 Alt Stationary Lunges (185/125)
20 Muscle Ups
150 Dbl-Unders
20 Hang Power Cleans (185/125)
20 Box Jumps (36/30″)
20 HSPU (6/4″)
20 Front Squats (185/125)

*Pack
20 Alt Stationary Lunges (135/95)
10 Muscle Ups or 20 CTB Pull Ups
100 Dbl-Unders
20 Hang Power Cleans (135/95)
20 Box Jumps (30/24″)
20 HSPU or 20 Box HSPU
20 Front Squats (135/95)
*Pup
20 Alt Stationary Lunges (Scale as needed)
20 Banded Pull Ups
200 Single Skips
20 Hang Power Cleans (Scale as needed)
20 Box Jumps (Scale as needed)
20 Box HSPU
20 Front Squats (Scale as needed)

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

 2-A-DAY

Light Skill Work or Mobility

Tuesday July 12th

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

WOD

7 rounds for time of:
10 SDHP (95/65)
10 Ring Dips

*Pack
5 rounds
10 SDHP (95/65)
10 Ring Dips
*Pup
4 rounds
10 SDHP (75-95/45-65)
10 P-Bar Dips or Push Ups

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Light Skill Work or Mobility