November 2016

November 30, 2016  by

Thursday December 1st

– 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

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November 29, 2016  by

Wednesday November 30th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 15 minutes, In Pairs
100 Dbl-Unders
80 Sit Ups
60 Box Jumps (24/20″)
40 KB Swings (1.5/1pd)
20 Ring Dips

*Both Partners will complete 100 Dbl-Unders broken into 2 sets of 50 reps.
*Must share the work 50/50 for the rest of the workout.
*Reps can be broken up how ever they want.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-7:30pm

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November 28, 2016  by

Tuesday November 29th

– No Midday 3.0

WOD

5 rounds of:
800m run
Rest 3 minutes

*Pack
2 rounds
400m
Rest 2 minutes
2 rounds
800m run
Rest 3 minutes
*Pack
4 rounds
400m run
Rest 3 minutes

STRENGTH

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

B. 2 rounds
400m
Rest 2 minutes
2 rounds
800m run
Rest 3 minutes

L2: Self led Warm-Up.
A. Every 3 minutes x 4 sets
Back Squat x 6 reps
*Set 1 @ 60%
*Set 2 @ 70%
*Sets 3-4 @ 75%

B. EMOM x 10 minutes
Min 1: 3 Push Jerks
Min 2: 8 Front Squats
*70-75% of 1RM P.Jerk

C. 3 sets of:
TTB x 10 Unbroken reps
Rest 30 seconds
Seated DB Press x 15 reps (Moderate)
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 3 minutes x 4 sets
Back Squat x 6 reps
*Set 1 @ 65%
*Set 2 @ 75%
*Sets 3-4 @ 80%

B. Every 3 minutes x 4 sets
Front Squat x 5 reps
*Set 1 @ 60% of 1RM
*Set 2 @ 65%
*Sets 3-4 @ 70%

C. 4 sets of:
GHD Sit Ups x 10-15 reps
Rest 30 seconds
6 Strict P-Bar Dips (Heavy)
Rest 60 seconds

2-A-DAY

L2:
3 rounds for time
10 HR Push Ups (Feet on a 45lb Plate)
10 CTB Pull Ups
40 Dbl-Unders

L3:
5 rounds for time:
5 Push Jerks (185/125)
10 CTB Pull Ups
50 Dbl-Unders

 

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November 27, 2016  by

Monday November 28th

– Midday 3.0 from 10:30am-12:30pm

WOD

A. Every 2 minutes x 2 sets of:
Push Jerk x 5 reps @ 50-60%
B. Every 2 minutes x 2 sets of:
Push Jerk x 3 reps @ 60-70%
C. Every 2:30 minutes x 5 sets
Push Jerk x 3 reps
*Build to a Heavy set of 3, new 3RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Push Jerk 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
P.Snatch+Snatch Balance+OHSq
*Sets 1-3 x 1+2+1 @ 65%
*Sets 4-5 x 1+1+1 @ 70%

B. Every 90 seconds x 4 sets
Clean Deadlift x 4 (BTK)
Clean Pull x 2 reps
*100-105% of 1RM Clean

C. 3 sets of:
DB Split Squat x 10/leg (Front Foot 45lb Plate)
Rest 30 seconds
Ring Rows x 8 reps (Feet on a Box)
Rest 60 seconds

L3: Self led Warm-up.
A. Every 2 minutes x 6 sets
P.Snatch+Snatch Balance+OHSq
*Sets 1-2 x 1+3+1 @ 65%
*Sets 3-4 x 1+2+1 @ 70%
*Sets 5-6 x 1+1+1 @ 75%

B. 1 set of:
OH Squat x MAX Reps (BWT/75% BWT)
*Bar from the floor.

C. 4 sets of:
KB Clean & Jerk x 10 reps (1.5/1pd)
Rest 30 seconds
Legless Rope Climb x 1-2 reps (Seated)
Rest 60-90 seconds

2-A-DAY

L2:
3 sets of:
1000m row @5km PR Pace
Rest 3 minutes

L3:
5 sets of:
1000m row @5km PR Pace
Rest 3 minutes

 

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November 25, 2016  by

Saturday November 26th

– Midday 3.0 from 9:30am-11:30am

WOD

For time:
2km Run
22 Wall Balls (20/14)
22 Muscle Ups
22 Wall Balls
22 Power Cleans (185/125)
22 Wall Balls
2km run

*Pack
1km Run
22 Wall Balls (20/14)
22 CTB Pull Ups
22 Wall Balls
22 Power Cleans (135/95)
22 Wall Balls
1km run
*Pup
800m Run
15 Wall Balls (Scale as needed)
22 Banded Pull Ups
15 Wall Balls
22 Power Cleans (Scale as needed)
15 Wall Balls
800m run

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 3 minutes x 4 sets
Back Squat
*Set 1 x 8 reps @ 60%
*Set 2 x 6 reps @ 70%
*Set 3 x 4 reps @ 80%
*Set 4 x 4 reps @ 85%

B. Every 2 minutes x 5 sets
Power Clean + Hang Clean
*Sets 1-3 x 2+2 @ 70%
*Sets 4-5 x 2+1 @ 75%

C. Complete
25 Banded Good Mornings
50 Hollow Rocks
25 Banded Good Mornings

L3: Self led Warm-Up.
A. Every 3 minutes x 4 sets
Back Squat
*Set 1 x 8 reps @ 65%
*Set 2 x 6 reps @ 75%
*Set 3 x 4 reps @ 85%
*Set 4 x 4 reps @ 90%

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean
*Sets 1-2 @ 70%
*Sets 3-6 @ 80%

C. Complete
50 Banded Good Mornings
100 Banded Pull Aparts
50 Banded Good Mornings

2-A-DAY

Rest Day

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November 24, 2016  by

Friday November 25th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21.15.9
Deadlifts (275/185)
Burpees Over the Bar

*Pack
21.15.9
Deadlifts (185-225/125-155)
Burpees Over the Bar
*Pup
21.15.9
Deadlifts (135-155/95-105)
Burpees Over the Bar

STRENGTH

L1: Class Warm-Up.
A. 5 sets of:
Split Jerk
*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 @ 9 RPE
Rest 2 minutes b/t sets

B. For time:
15.12.9
Deadlifts (185-225/125-155)
Burpees Over the Bar

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Split Jerk
*Set 1 x 3 @ 65%
*Sets 2-3 x 3 @ 75%
*Sets 4-5 x 3 @ 80%

B. Every 2 minutes x 4 sets
Shoulder Press
*Sets 1-2 x 6 reps (Moderate)
*Sets 3-4 x 3 reps (Tough)
*NO FAILED SETS

C. 3 sets of:
Wtd Plank Hold x 30 seconds
Hollow Hold x 30 seconds
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Sets 1-2 x 3 @ 70%
*Sets 3-4 x 3 @ 80%
*Sets 5-6 x 3 @ 85%

B. Every 90 seconds  x 5 sets
Thruster x 3 reps
*Build to a Heavy set
*Bar from the floor.

C. EMOM x 10 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

2-A-DAY

L2:
For time:
35 Pull Ups
400m run
21 Thrusters (95/65)
800m run
21 Thrusters
400m run
35 Pull Ups

L3:
“Daniel”
For time:
50 Pull Ups
400m run
21 Thrusters (95/65)
800m run
21 Thrusters
400m run
50 Pull Ups

 

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November 23, 2016  by

Thursday November 24th

– Midday 3.0 from 10:30am-12:30pm

WOD

“Daniel”

For time:
50 Pull Ups
400m run
21 Thrusters (95/65)
800m run
21 Thrusters
400m run
50 Pull Ups

*Pack
35 Pull Ups
400m run
21 Thrusters (95/65)
800m run
21 Thrusters
400m run
35 Pull Ups
*Pup
25 Banded Pull Ups
200m run
21 Thrusters (Scale as needed)
400m run
21 Thrusters
200m run
25 Banded Pull Ups

STRENGTH

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

B. For time:
15 CTB Pull Ups
400m run
30 Thrusters (95/65)
400m run
15 CTB Pull Ups

L2: Self led Warm-Up.
A. Every 3 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 65% of 1RM
*Set 2 x 4 reps @ 75%
*Set 3 x 3 reps @ 80%
*Set 4 x 3 reps @ 85%

B. Every 2 minutes x 5 sets
Power Snatch + Hang Snatch
*Sets 1-3 x 2+2 @ 70%
*Sets 4-5 x 2+1 @ 75%

C. 3 sets of:
TEMPO Strict Dips x 5 (3s Down,3s Up)
Rest 30 seconds
Single Arm DB Rows x 10/Side (Heavy)
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 3 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 70% of 1RM
*Set 2 x 4 reps @ 80%
*Set 3 x 3 reps @ 85%
*Set 4 x 3 reps @ 90%

B. Every 2 minutes x 6 sets
P.Snatch+Hang Snatch+High Hang Snatch
*Sets 1-2 @ 70%
*Sets 3-6 @ 80%

C. 3 sets of:
DB Single Arm OH Sq x 10/Side
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 60 seconds

2-A-DAY

TCP Gymnastics

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November 22, 2016  by

Wednesday November 23rd

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 10 minutes, In Pairs
10 KB Swings (2/1.5pd)
40 Dbl-Unders
10 Box Jump Overs (24/20″)

– Rest 2 minutes –

AMRAP in 5 minutes, In Pairs
10 HR Push Ups
20 Sit Ups

*Athlete “A” will complete a full round before tagging athlete “B”.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-7:30pm

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November 21, 2016  by

Tuesday November 22nd

– Midday 3.0 from 10:30am-12:30pm
– Gymnastics with Sam from 6:45pm-7:30pm

Weightlifting Skill

Every 90 seconds x 5 sets
Snatch Deadlift + Power Snatch + OHSq
*60-70% of 1RM Power Snatch

WOD

For time:
150 Burpees

*Pack
100 Burpees
*Pup
75 Burpees

STRENGTH

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

B. For time:
100 Burpees

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

B. Every 2 minutes x 4 sets
3-Pos Clean Deadlift x 3 reps
*100% of 1RM
*BTK+ATK+Hip+ATK+BTK= 1

C. 3 sets of:
KB Sumo Deadlift x 12 (1.5/1pd-Hand)
Rest 30 seconds
KB Reverse Lunge x 6/Leg
Rest 30 seconds
Med Ball V-Ups x 10-12 reps
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Power Clean + Clean + Jerk
*Sets 1-2 @ 70%
*Sets 3-6 @ 80%

B. EMOM x 10 minutes
Min 1: 10 Thrusters (95/65)
Min 2: 3 B.MU+5 CTB Pull Ups

C. Every 2 minutes x 4 sets
3-Pos Clean Deadlift x 3 reps
*90% of 1RM
*BTK+ATK+Hip+ATK+BTK=1

2-A-DAY

L2:
For time:
100 Cal row
*Every 25 Cals perform 10 Burpees over the Erg.

L3:
For time:
150 Cal row
*Every 25 Cals perform 10 Burpees over the Erg.

 

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