– Midday 3.0 from 10:30am-12:30pm
WOD
10 rounds of:
30 Seconds of Burpees
Rest 30 seconds
30 seconds of Thrusters (95/65)
Rest 30 seconds
*Pack
10 rounds of:
30 Seconds of Burpees
Rest 30 seconds
30 seconds of Thrusters (75/55)
Rest 30 seconds
*Pup
7 rounds of:
30 Seconds of Burpees
Rest 30 seconds
30 seconds of Thrusters (Scale as needed)
Rest 30 seconds
STRENGTH
L1: Class Warm-Up.
A. 6 sets of:
Front Squat
*Set 1 x 10 @ 5 RPE
*Set 2 x 8 @ 6 RPE
*Set 3 x 6 @ 7 RPE
*Set 4 x 10 @ 6 RPE
*Set 5 x 8 @ 7 RPE
*Set 4 x 6 @ 8 RPE
Rest 2 minutes b/t sets
B. 5 rounds of:
30 Seconds of Burpees
Rest 30 seconds
30 seconds of DB Thrusters (35/25)
Rest 30 seconds
L2: Self led Warm-up.
A. Every 3 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 60% of 1RM
*Set 2 x 5 reps @ 70%
*Sets 3-4 x 4 reps @ 75%
B. Every 90 seconds x 5 sets
Hang Snatch (ATK) + Snatch
*Sets 1-3 @ 75%
*Sets 4-5 @ 80%
C. 5 sets of:
TEMPO Strict Pull Ups x 3 (3s Up,5s Down)
Rest 30 seconds
TEMPO Ring Push Ups x 6 (3s Down,3s Pause)
Rest 60 seconds
L3: Self led Warm-up.
A. Every 3 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 65% of 1RM
*Set 2 x 5 reps @ 75%
*Sets 3-4 x 4 reps @ 80%
B. E2MOM x 6 sets of:
3-Pos Snatch
*High Hang + Hang + Floor
*Build to a Heavy set for the day.
C. 3 sets of:
DB Single Arm OH Sq x 5/Side
Rest 30 seconds
Banded CTB Pull Ups x 3-5 reps (Small Band)
Rest 60 seconds
*OHSq should be heavier then last week if you
had no issues.
2-A-DAY
TCP Gymnastics