October 2016

October 21, 2016  by

Saturday October 22nd

– Midday 3.0 from 9:30am-11:30am
– #TCP from 11:30am-1:00pm

WOD

For time:
27.21.15
Back Squat (165/115)
HSPU
*Bar from the floor.

*Pack
21.15.9
Back Squat (135/95)
HSPU
*Pup
21.15.9
Back Squat (95/65)
Box HSPU

STRENGTH

L1: Class Warm-Up.
A. 5 sets of:
Hang Power Clean
*Set 1 x 5 @ 6 RPE
*Set 2 x 5 @ 7 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
*Set 5 x 3 @ 8 RPE
Rest 2 minutes b/t sets

B. For time
15.12.9
Back Squat (135/95)
Ring Push Ups
*Bar from the floor.

L2: Self led Warm-Up.
A. Every 90s x 4 sets
3-Pos Clean @ 65-70%
*HH+Hang(ATK)+Hang(BTK)*

B. EMOM x 5 minutes
Clean & Jerk x 2 @ 65%

C. 3 sets of:
Seated DB Press x 10 reps
Rest 30 seconds
DB Tate Press x 15 reps
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 90s x 4 sets
3-Pos Clean @ 70-75%
*HH+Hang(ATK)+Hang(BTK)*

B. EMOM x 5 minutes
Clean & Jerk x 2 @ 70%

C. 4 sets of:
Seated DB Press x 15 reps
Rest 30 seconds
DB Tate Press x 20 reps
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 90 seconds

2-A-DAY

Rest Day

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October 20, 2016  by

Friday October 21st

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds
1200m run
Rest 5 minutes
*Score is total time.

*Pack
3 rounds
800m-1200m run
Rest 4 minutes
*Pup
3 rounds
600m-800m run
Rest 3 minutes

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 6 reps @ 70%
*Sets 2-3 x 4 reps @ 80%
*Sets 4-5 x 1 reps @ 85%

B. EMOM x 10 minutes
Min 1: Clean Pulls x 5 @ 75%
Min 2: Strict Dips x 6-8 reps

C. 3 rounds of:
15 Banded Tricep Push Downs
10 Med Ball V-Ups
5 GH Raises (Banded)

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 6 reps @ 75%
*Sets 2-3 x 4 reps @ 80%
*Sets 4-5 x 2 reps @ 85%
*Set 6 x 1 rep @ 90%

B. EMOM x 10 minutes
Min 1: Clean Pulls x 5 @ 80%
Min 2: Strict Dips x 8-10 reps

C. 3 rounds of:
21 Banded Tricep Push Downs
15 Med Ball V-Ups
9 GH Raises

 2-A-DAY

L2:
For time:
27.21.15
Wall Balls (20/14)
81.63.45
Dbl-Unders

L3:
For time:
27.21.15
Wall Balls (30/20)
81.63.45
Dbl-Unders

 

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October 19, 2016  by

Thursday October 20th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
10 Strict Kneses to Elbows
10 Power Snatches (155/105)
10 Strict Knees to Elbows
10 Burpees

*Pack
3 rounds for time:
10 Strict Kneses to Elbows
10 Power Snatches (115-135/85-95)
10 Strict Knees to Elbows
10 Burpees
*Pup
3 rounds for time:
10 Strict Kneses Raises
10 Power Snatches (Scale as needed)
10 Strict Kneses Raises
10 Burpees

STRENGTH

L1: Class Warm-Up.
A. 5 sets of:
Split Jerk
*Set 1 x 5 @ 6 RPE
*Set 2 x 5 @ 7 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
*Set 5 x 3 @ 8 RPE
Rest 2 minutes b/t sets

B. 3 rounds for time:
10 Strict Kneses Raises
10 Power Snatches (95/65)
10 Strict Kneses Raises
10 Burpees

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Front Squat
*Set 1 x 6 reps @ 70%
*Sets 2-3 x 4 reps @ 75%
*Sets 4-5 x 2 reps @ 80%

B. Every 90s x 4 sets
3-Pos Snatch @ 65-70%
* HH+Hang(ATK)+Hang(BTK) *

C. 3 sets of:
KB Sumo Deadlift x 12 (1.5/1pd-Hand)
KB Reverse Lunge x 6/Leg
Ab Roll Outs x 10-15
Rest 1 minute

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-2 x 6 reps @ 75%
*Sets 3-4 x 4 reps @ 80%
*Sets 5-6 x 2 reps @ 85%

B. Every 90s x 4 sets
3-Pos Snatch @ 70-75%
* HH+Hang(ATK)+Hang(BTK) *

C. 4 sets of:
KB Sumo Deadlift x 12 (2/1.5pd-Hand)
KB Reverse Lunge x 6/Leg
Ab Roll Outs x 10-15
Rest 1 minute

 2-A-DAY

L2: TCP Gymnastics

L3: TCP Gymnastics

 

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October 17, 2016  by

Tuesday October 18th

– No Midday 3.0
– Gymnastics with Sam from 6:45pm-7:30pm

WOD

Every 3 minutes x 5 sets of:
Front Squat x 5 reps

A. 1 set of:
Front Squat x 5 reps @ 40-50%
B. 1 set of:
Front Squat x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 5 @ 70%
Set 2 x 5 @ 75%
Set 3 x 5 @ 80%
Set 4 x 5 @ 85%
Set 5 x 5 @ 90% +
* Pack – 5 sets x 5 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut: Complete
50 Hollow Rocks

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 90 seconds x 5 sets
Snatch Pull + Hang Snatch (ATK)
*Sets 1-3 x 1+2 @ 65%
*Sets 4-5 x 1+1 @ 70%

B. Every 90 seconds x 3 sets
Snatch Pull x 5 reps @ 80%

C. EMOM x 10 minutes
Min 1: 5-8 HSPU
Min 2: 3-5 Muscle Ups Progressions

*Kipping is fine.

L3: Self led Warm-Up.
A. Every 90 seconds x 6 sets
Snatch Pull + Hang Snatch (ATK)
*Sets 1-3 x 1+3 @ 70%
*Sets 4-6 x 1+2 @ 75%

B. Every 90 seconds x 3 sets
Snatch Pull x 5 reps @ 80%

C. EMOM x 10 minutes
Min 1: 10 HSPU
Min 2: 3-5 Muscle Ups

*Strict if you can for both.

2-A-DAY

L2:
3 rounds for time:
10 GHD Sit Ups (To 90)
10 Hang Power Cleans (135/95)
10 Burpees

L3:
3 rounds for time:
20 GHD Sit Ups
10 Hang Power Cleans (155/105)
10 Burpees

 

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October 16, 2016  by

Monday October 17th

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time:
200m run
30 Dbl-Unders
25 Push Ups

*Pack
5 rounds
200m
30 Dbl-Unders
15 Push Ups
*Pup
5 rounds
200m run
20 Dbl-Unders
10 Push Ups

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Hang Snatch + OH Squat
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+2 @ 7 RPE
*Set 3 x 2+1 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
*Set 5 x 1+1 @ 8 RPE
*Set 6 x 1+1 @ 9 RPE
Rest 2 minutes b/t sets

B. 3 rounds for time:
200m run
30 Dbl-Unders
15 Push Ups

L2: Self led Warm-Up.
A. Every 90 seconds x 5 sets
Push Jerk + Push Press
*Sets 1-3 x 1+2 @ 65%
*Sets 4-5 x 1+1 @ 70%

B. 4 sets of:
P-Bar Dips x 3-5 reps
Rest 30 seconds
Strict Pull Ups x 3-5 reps
Rest 30 seconds
Strict TTB x 5-8 reps
Rest 90 seconds

C. 3 sets of:
Wtd Step Ups x 10/Leg (16/14″ box)
Banded Good Mornings x 20
Rest 1 minute
*1.5/1pd KB/Hand for step ups

L3: Self led Warm-Up.
A. Every 90 seconds x 6 sets
Push Jerk + Push Press
*Sets 1-3 x 1+3 @ 70%
*Sets 4-6 x 1+2 @ 75%

B. 4 sets of:
Russian Dips x 3-5 reps
Rest 30 seconds
Strict CTB Pull Ups x 3-5 reps
Rest 30 seconds
Strict TTB x 8-10 reps
Rest 90 seconds

C. 3 sets of:
Wtd Step Ups x 10/Leg (16/14″ box)
Banded Good Mornings x 20
Rest 1 minute
*1.5/1pd KB/Hand for step ups

 2-A-DAY

10 rounds for time:
7 SDHP (95/65)
7 Front Squat
7 Push Jerks

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October 14, 2016  by

Saturday October 15th

– Midday 3.0 from 10:30am-12:30pm

WOD

10 rounds for time:
7 SDLHP (95/65)
7 Front Squats
7 Push Jerks

*Pack
8-10 rounds
7 SDLHP (75/55)
7 Front Squats
7 Push Jerks
*Pup
6-8 rounds
7 SDLHP (65/45)
7 Front Squats
7 Push Jerks
STRENGTH

L1: Class Warm-Up.
A. 5 sets of:
Shoulder Press
*Set 1 x 5 @ 6 RPE
*Set 2 x 5 @ 7 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
*Set 5 x 3 @ 8 RPE
Rest 2 minutes b/t sets.

B. 5 rounds for time:
7 SDLHP (95/65)
7 Front Squats
7 Push Jerks

L2: Self led Warm-Up.
A. Every 90s x 5 sets
Clean
*Sets 1-2 x 2 @ 70%
*Sets 3-4 x 2 @ 75%
*Sets 5 x 2 @ 80%

B. EMOM x 6 minutes
Clean x 1 @ 80-85%

C. Every 2 minutes x 4 sets
Back Squat x 2 @ 80-85%

D. 3 rounds of:
21 Banded Good Mornings
15 DB Bent-Over Rows (Tough)
9 Hanging L-Raises

L3: Self led Warm-Up.
A. Every 90s x 6 sets
Clean
*Sets 1-2 x 2 @ 75%
*Sets 3-4 x 2 @ 80%
*Sets 5-6 x 2 @ 85%

B. EMOM x 8 minutes
Clean x 1 @ 85-90%

C. Every 2 minutes x 5 sets
Back Squat x 2 @ 80-85%

D. 3 rounds of:
21 Banded Good Mornings
15 DB Bent-Over Rows (Heavy)
9 Strict TTB

2-A-DAY

Rest Day

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October 13, 2016  by

Friday October 14th

– Midday 3.o from 10:30am-12:30pm

WOD

Every 2:30 minutes x 5 sets of:
Shoulder Press x 3 reps

A. 1 set of:
Shoulder Press x 5 reps @ 40-50%
B. 1 set of:
Shoulder Press x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 70%
Set 2 x 3 @ 75%
Set 3 x 3 @ 80%
Set 4 x 3 @ 85%
Set 5 x 3 @ 90% +
* Pack – 5 sets x 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

Cashout set of:
Shoulder Press x MAX unbroken reps @ 50% of todays 3RM

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 90s x 5 sets
Snatch
*Sets 1-2 x 2 @ 70%
*Sets 3-4 x 2 @ 75%
*Sets 5 x 2 @ 80%

B. EMOM x 6 minutes
Snatch x 1 @ 80-85%

C. 3 sets of:
Snatch Grip Rows x 15 reps
Rest 30 seconds
Med Ball Hamstring Curls x 15
Rest 90 seconds
*50% of 1RM Snatch

L3: Self led Warm-Up.
A. Every 90s x 6 sets
Snatch
*Sets 1-2 x 2 @ 75%
*Sets 3-4 x 2 @ 80%
*Sets 5-6 x 2 @ 85%

B. EMOM x 8 minutes
Snatch x 1 @ 85-90%

C. 4 sets of:
Snatch Grip Rows x 15 reps
Rest 30 seconds
Med Ball Hamstring Curls x 15
Rest 90 seconds
*55% of 1RM Snatch

2-A-DAY

L2:
4 rounds for time:
300m row
10 Shoulder Press (75/55)

L3:
5 rounds for time:
300m row
10 Shoulder Press (95/65)

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October 12, 2016  by

Thursday October 13th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
20 Pulls On the Rower
*Score is total calories after 20 minutes

*Pack
15-20 minutes of Rx
*Pup
AMRAP in 15 minutes
5 Banded Pull Ups or Ring Rows
10 Knee Push Ups
15 Squats
20 Pulls On the Rower

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Hang Sq Clean + Front Sq
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+2 @ 7 RPE
*Set 3 x 2+1 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
*Set 5 x 1+1 @ 8 RPE
*Set 6 x 1+1 @ 9 RPE
Rest 2 minutes b/t sets

B. AMRAP in 10 minutes
5 Pull Ups
10 Push Ups
15 Squats
200m run

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 70%
*Sets 2-3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 85%

B. EMOM x 8 minutes
Min 1: 3 P.P + 5 P.J (115/85)
Min 2: 40 Dbl-Unders

C. 3 sets of:
DB Lateral Raises x 15 (Light)
Rest 30 seconds
Ring Rows x 6 (Feet on a Box)
Rest 30 seconds
Hollow Banded PullAparts x 15
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 75%
*Set 2 x 3 reps @ 80%
*Sets 3-4 x 2 reps @ 85%
*Sets 5-6 x 1 rep @ 90%

B. EMOM x 8 minutes
Min 1: 5 P.P + 5 P.J (135/95)
Min 2: 50 Dbl-Unders

C. 4 sets of:
DB Lateral Raises x 15 (Light)
Rest 30 seconds
Ring Rows x 8 (Feet on a Box)
Rest 30 seconds
Hollow Banded PullAparts x 20
Rest 90 seconds

2-A-DAY

L2:
TCP Gymnastics Homework

L3:
TCP Gymnastics Homework

 

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