Monday July 11th

– Midday 3.0 from 10:30am-12:30pm

WOD

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

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

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

CashOut:
21.15.9
Wall Balls
KB Swings

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Light Skill Work or Mobility

Sunday July 10th

Sunday Rest Day – The Gym will be Closed.

*New Strength Block will be starting Tuesday July 17th and will run for a 4 Week Block.
– Focus will more towards Bench Press,Back Squat and Deadlifts (Sumo and Conventional)

Saturday July 9th

– Midday 3.0 from 9:00m-11:30am

WOD

AMRAP in 7 minutes of:
25 Dbl-Unders
5 Burpee Bar Muscle Ups

*Pack
AMRAP in 7 minutes of:
25 Dbl-Unders
5 Burpee CTB Pull Ups
*Pup
AMRAP in 7 minutes of:
25 Dbl-Unders or 50 Skips
5 Burpees
5 Ring Rows

CashOut:
400m Sled Walk
*200m FWD
*200m BWD

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
*Set 1 @ 75% x 2
*Set 2 @ 80% x 1
*Sets 3-5 Build to a Max for the Day

B. Every 2 minutes x 5 sets
Back Squat
*Set 1 @ 80% x 2
*Set 2 @ 85% x 1
*Sets 3-5 Build to a Max for the Day

C. 3 sets of:
Clean Pulls x 3 reps
Rest 2 minutes
*Using Yesterdays Max C&J

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch
*Set 1 @ 75% x 2
*Set 2 @ 80% x 1
*Sets 3-6 Build to a Max for the Day

B. Every 2 minutes x 6 sets
Back Squat
*Set 1 @ 80% x 2
*Set 2 @ 85% x 1
*Sets 3-6 Build to a Max for the Day

C. 3 sets of:
Clean Pulls x 3 reps
Rest 2 minutes
*Using Yesterdays Max C&J

2-A-DAY

Ret Day

Friday July 8th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
800m run
175ft Walking Lunge
800m run
175ft Walking Lunge

*Pack
Same as Rx
*Pup
For time:
800m run
100ft Walking Lunge
400m run
100ft Walking Lunge

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Power Clean + Hang Clean
*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. For time:
800m run
100ft Walking Lunge
800m run
100ft Walking Lunge

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean + Jerk
*Set 1 @ 75% x 2+1
*Set 2 @ 80% x 1+1
*Sets 3-5 Build to a Max for the Day

B. EMOM x 8 minutes
Min 1: Seated DB Press x 10 reps
Min 2: TTB x 10 reps

C. EMOM x Until you Complete
75 Thrusters (95/65)
*At the top of every minute complete 3 Strict Pull Ups

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean + Jerk
*Set 1 @ 75% x 2+1
*Set 2 @ 80% x 1+1
*Sets 3-6 Build to a Max for the Day

B. EMOM x 10 minutes
Min 1: HSPU x 5-10 reps
Min 2: TTB x 12 reps

C. EMOM x Until you Complete
100 Thrusters (95/65)
*At the top of every minute complete 5 Strict Pull Ups

2-A-DAY

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

B. EMOM x 10 minutes
Min 1: 60 second Wtd Plank
Min 2: Rest

Thursday July 7th

– Midday 3.0 from 10:30am-12:30pm

Skill – 3 sets of:
Bench Press x 10 reps
Rest 2-3 minutes

WOD

EMOM x Until you Complete
100 Thrusters (95/65)
*At the top of every minute complete 5 Strict Pull Ups

*Pack
EMOM x Until you Complete
75 Thrusters (95/65)
*At the top of every minute complete 5 Pull Ups
*Pup
EMOM x Until you Complete
50 Thrusters (Scale as needed)
*At the top of every minute complete 5 Ring Rows

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch Pull + Power Snatch + OH Squat
*Set 1 @ 70% of 1RM PS x 1+3+2
*Sets 2-3 @ 75% x 1+2+2
*Sets 4-5 @ 80% 1+2+1

B. EMOM x 6 minutes
Min 1: Hang Muscle Snatch x 5 @ 40%
Min 2: Snatch BTN Push Press x 10 @ 40%

C. 3 sets of:
Good Mornings x 5-8 reps (Tough)
Rest 30 seconds
KB Carry x 100m
Rest 2 minutes
*Front Rack Carry (1.5/1pd)

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch + OH Squat
*Set 1 @ 75% of 1RM PS x 1+3+3
*Sets 2-3 @ 80% x 1+2+2
*Sets 4-6 @ 85% x 1+2+2

B. EMOM x 8 minutes
Min 1: Hang Muscle Snatch x 5 @ 40%
Min 2: Snatch BTN Push Press x 10 @ 40%

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:
AMRAP in 7 minutes of:
25 Dbl-Unders
5 Burpee CTB Pull Ups

L3:
AMRAP in 7 minutes of:
25 Dbl-Unders
5 Burpee CTB Pull Ups

 

Tuesday July 5th

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

WOD

5 rounds for time:
400m run
20 Sit Ups
10 Deadlifts (250/175)

*Pack
4 rounds for time:
400m run
20 Sit Ups
10 Deadlifts (205/135)
*Pup
4 rounds
400m run
15 Sit Ups
10 Deadlifts (135-155/95-105)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. 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
*Based off 1RM C&J

B. Every 3 minutes x 5 sets
Front Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-5 @ 75%

C. 3 sets of:
Shoulder Press x 10 reps
Rest 1 minute
Strict Pull Up x 10 reps
Rest 2 minutes
*55-60% of 1RM Press

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Hang Clean (ATK) + Push Jerk
*Set 1 @ 70% x 2+2
*Set 2 @ 75% x 2+1
*Set 3-5 @ 80% x 2+1
*Based off 1RM C&J

B. Every 3 minutes x 6 sets
Front Squat x 3 reps
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%

C. 3 sets of:
Shoulder Press x 10 reps
Rest 1 minute
Strict Pull Up x 10 reps
Rest 1 minute
*55-60% of 1RM Press

2-A-DAY

L2&L3

For Max Distance
8 rounds
40 second Row
Rest 20 seconds

— Rest 2 minutes —

8 rounds
20 second Row
Rest 10 seconds

— Rest 2 minutes —

8 rounds
10 second Row
Rest 20 seconds

Monday July 4th

– No Midday 3.0

WOD

4 rounds for time:
30 OH Alt Stationary Lunges (45/25)
400m Med Ball Run (20/14)
*200m run x 2

*Pack
3 rounds for time
30 OH Alt Stationary Lunges (45/25)
400m Med Ball Run (20/14)
*Pup
3 rounds for time
20 OH Alt Stationary Lunges (Scale as needed)
400m Med Ball Run (20/14)

STRENGTH

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

B. 3 rounds for time
20 OH Alt Lunges (45/35)
400m Med Ball Run (20/14)
*200m run x 2

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

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. 3 sets of:
Single Arm DB Press x 8/Arm
Rest 30 seconds
Snatch Grip Bentover Row x 6
Rest 90 seconds
*75% of 1RM Snatch

L3: Self led Warm-Up.
A. Every 3 minutes x 6 sets
Back Squat x 4 reps
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%

B. Every 2 minutes x 5 sets
Hang Snatch (ATK)
*Set 1 @ 70% x 2
*Set 2 @ 75% x 2
*Set 3-5 @ 80% x 2

C. 4 sets of:
Single Arm DB Press x 10/Arm
Rest 30 seconds
Snatch Grip Bentover Row x 6
Rest 90 seconds
*80% of 1RM Snatch

2-A-DAY

L2:
3 rounds for time:
400m run
20 Wall Balls (20/14)
10 Deadlifts (205/135)

L3:
3 rounds for time:
400m run
20 Wall Balls (30/20)
10 Deadlifts (250/175)

 

Sunday July 3rd

– Midday 3.0 from 10:30am-2:00pm

WOD

A. 2 sets of:
Hang Squat Snatch x 5 reps @ 50-60%
B. 2 sets of:
Hang Squat Snatch x 3 reps @ 60-70%
C. Hang Squat Snatch
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
Hang Power Snatch x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Power Clean + Push Press
*Set 1 x 3+3 @ 75% 
*Sets 2-3 x 2+2 @ 80%
*Sets 4-5 x 1+2 @ 85%
*Based of 1RM P.Press

B. EMOM x 8 minutes
Min 1: TTB x 10
Min 2: Ring Dips x 10

C. 3 sets of:
Clean Pull x 2 + RDL x 4
Rest 2 minutes
*95% of 1RM P.Clean

L3:Self led Warm-Up.
A. Every 2 minutes x 5 sets
Power Clean + Push Press
*Set 1 x 3+3 @ 75%
*Sets 2-3 x 3+3 @ 80%
*Sets 4-5 x 2+2 @ 85%
*Based off 1RM P.Press

B. EMOM x 8 minutes
Min 1: GHD Sit Ups x 10
Min 2: Strict Ring Dips x 10

C. 3 sets of:
Clean Pull x 2 + RDL x 4
Rest 2 minutes
*100% of 1RM P.Clean

2-A-DAY

L2:
For time:
1000m row
20 Hang Power Cleans (135/95)
20 Bar Facing Burpees

L3:
For time:
1000m row
30 Hang Power Cleans (165/115)
30 Bar Facing Burpees

 

Saturday July 2nd

– Midday 3.0 from 9:00am-11:30am

WOD
Rest Day

or

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

*Pack
4 rounds for time of:
40 Dbl- Unders
12 Squat Cleans (95/65)
12 Burpees
40 Dbl- Unders
*Pup
4 rounds for time of:
100 Skips
10 Power Cleans (Scale as needed)
10 Burpees
100 Skips

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
* Set 1 x 2 @ 70%
* Sets 2-3 x 1 @ 75%
* Set 4-5 x 1 @ 80%

B. 3 sets of:
Snatch Deadlift x 1
Hang Snatch Pull x 2 (BTK)
Snatch Pull x 2
Rest 2 minutes
*85% of 1RM

C. Complete
500m row
400m Sled Walk (135/95)
400m run

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch
* Set 1 x 2 @ 75%
* Sets 2-3 x 2 @ 80%
* Sets 4-6 x 1 @ 85%

B. 3 sets of:
Snatch Deadlift x 1
Hang Snatch Pull x 2 (BTK)
Snatch Pull x 2
Rest 2 minutes
*90% of 1RM

C. Complete
500m row
400m Sled Walk (135/95)
400m run

2-A-DAY

Rest Day

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