– No Midday 3.0
– Gymnastics with Sam from 6:45pm-7:30pm
WOD
3 rounds of:
10 TTB
20 KB Swings (1.5/1pd)
40 Sit Ups
*Pack
Same as Rx
*Pup
3 rounds of:
10 Knee Tucks
20 KB Swings (Scale as needed)
30 Sit Ups
CashOut:
2-3 sets
10-15 Controlled Back Extensions
Rest 90 seconds
STRENGTH
L1: Do the Class.
L2: Do the Class.
L3: Do the Class.
2-A-DAY
– Mobility or Light Skill Work.
– Midday 3.0 from 10:30am-12:30pm
Gymnastics Skill:
Muscle Ups Progressions
WOD
Test 3
Tabata Squats x 8 rounds of 20s On/10s Off
Right into…
AMRAP in 4 minutes
Muscle Ups
*Score is lowest set of Squats x total reps of Muscle Ups
*Pack
Tabata Squats
Right into…
AMRAP in 4 minutes
3 CTB Pull Ups
3 Ring Dips
*Pack
Tabata Squats
Right into…
AMRAP in 4 minutes
3 Banded Pull Ups
3 Push Ups
STRENGTH
L1: Do the Class.
L2: Do the Class.
L3: Do the Class.
2-A-DAY
– Mobility or Light Skill Work
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
– Midday 3.0 from 9:30am-11:30am
– #TCP from 11:30am-1:00pm
WOD
For time:
1000m row
50 Wall Balls (20/14)
50 Box Jumps (24/20″)
750m row
35 Wall Balls
35 Box Jumps
500m row
25 Wall Balls
25 Box Jumps
*Pack
1000m/750m/500m rows
40/25/15 Wall Balls & Box Jumps
*Pup
750m/500m/250m rows
30/20/10 Wall Balls & Box Jumps
STRENGTH
L1: Do the Class.
L2: Do the Class.
L3: Do the Class.
2-A-DAY
Rest Day
– Midday 3.0 from 10:30am-12:30pm
WOD
“Helen”
3 rounds for time of:
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups
*Pack & Pups
Scale as needed
Cool Down:
2-3 sets of:
1 minute Couch Strech / Side
25ft V-Step
1 minute OH Banded Stretch /Side
STRENGTH
L1: Do the Class.
L2: Do the Class.
L3: Do the Class.
2-A-DAY
– Mobility or Light Skill Work
– Midday 3.0 from 10:30am-12:30pm
WOD
AMRAP in 10 minutes of:
20 Sit Ups
5 Squat Cleans (205/145)
*Pack
20 Sit Ups
5 Squat Cleans (135-185/95-125)
*Pup
20 Sit Ups
5 Squat Cleans (95-115/65-85)
STRENGTH
L1: Do the Class.
L2: Do the Class.
L3: Do the Class.
2-A-DAY
– Mobility or Light Skill Work
– TCP Gymnastics
– No Midday 3.0
WOD
Rest Day
or
AMRAP in 40 minutes – In Pairs
1000m row
200 Dbl-Unders
* Athlete “A” will row 250m then “B” will row 250m then repeat until both members have rowed 500m each.
* Athlete “A” will do 50 Dbl-Unders then “B” will do 50 Dbl-Unders then repeat until both have complete 100 Dbl-Unders each.
*Pack
AMRAP in 30 minutes – In Pairs
1000m row
140 Dbl-Unders (35 DU’s/Each x 2)
*Pup
AMRAP in 20 minutes – In Pairs
1000m row
100 Dbl-Unders (25 DU’s/Each x 2) or 400 Single Skips (100 Skips/Each x 2)
– No Midday 3.0
– Gymnastics with Sam from 6:45pm-7:30pm
WOD
Deadlift
10-5-3-1-1-1-3-5-10
A. 2 sets of:
Deadlift x 5 reps @ 40-50%
B. 2 sets of:
Deadlift x 3 reps @ 50-60%
C. 9 sets of:
Set 1 x 10 reps @ 60-65%
Set 2 x 5 reps @ 70-75%
Set 3 x 3 reps @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90% +
Set 7 x 3 reps @ 85%
Set 8 x 5 reps @ 75-80%
Set 9 x 10 reps @ 65-70%
* Pack – 9 sets 50-60-70-75-80-85-75-65-55 % Effort
* Pups – 9 sets @ 50-70 % Effort
STRENGTH
L1: Do the Class.
L2: Self led Warm-Up.
A. In 15 minutes
Build to a Heavy C&J for the Day
B. In 20 minutes
Build to a Heavy Front Squat for the Day
B. 4 sets of:
P-Bar Dips x 3-5 reps
Rest 30 seconds
TTB x 8-10 reps
Rest 30 seconds
Russian KB Swings x 10 (2/1.5pd)
Rest 90 seconds
L3: Self led Warm-Up.
A. In 15 minutes
Build to a Heavy C&J for the Day
B. In 20 minutes
Build to a Heavy Front Squat for the Day
B. 4 sets of:
Russian Dips x 3-5 reps
Rest 30 seconds
TTB x 10-15 reps
Rest 30 seconds
Russian KB Swings x 15 (2/1.5pd)
Rest 90 seconds
2-A-DAY
“Cindy”
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
– Midday 3.0 from 10:30am-12:30pm
WOD
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
5 Pull Ups
10 Thrusters (95/65)
*Pack
15-20 minutes of Rx
*Pup
AMARP in 15 minutes
5 Ring Rows or Banded Pull Ups
10 Knee Push Ups
15 Squats
5 Ring Rows or Banded Pull Ups
10 Thrusters (Scale as needed)
STRENGTH
*De-load block starts on Wednesday. New strength block will start Nov 7th.
L1: Class Warm-Up.
A. 5 sets of:
Back Squat
*Set 1 x 3 @ 6 RPE
*Set 2 x 3 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 1 @ 8 RPE
*Set 5 x 1 @ 8 RPE
Rest 2 minutes b/t sets
B. AMRAP in 10 minutes
5 Pull Ups
10 Push Ups
15 Squats
L2: Self led Warm-Up.
A. In 15 minutes
Build to a Heavy Snatch for the Day
B. In 20 minutes
Build to a Heavy Back Squat for the Day
C. 3 sets of:
Strict Pull Ups x 3-5 reps
Rest 30 seconds
HS Hold x 30-45 seconds
Rest 30 seconds
Wtd Plank Holds x 45 seconds
Rest 90 seconds
L3: Self led Warm-up.
A. In 15 minutes
Build to a Heavy Snatch for the Day
B. In 20 minutes
Build to a Heavy Back Squat for the Day
C. 3 sets of:
Strict CTB Pull Ups x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 30 seconds
Wtd Plank Holds x 60 seconds
Rest 90 seconds
2-A-DAY
L2:
4 sets of:
250m row
50 Dbl-Unders
250m row
Rest 2 minutes
L3:
5 sets of:
250m row
75 Dbl-Unders
250m row
Rest 2 minutes
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm