Wednesday February 1st

– No Midday 3.0

WOD

Rest Day

or

For time: In Pairs
400m run
100 Sit Ups
80 KB Swings (1.5/1pd)
60 Dbl-Unders
40 Alt DB Snatch (45/35)
20 Burpee Box Jumps (24/20″)
400m run

*Both Partners can complete the runs and Dbl-Unders at the same time.
*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-6:30pm

Tuesday January 31st

– No Midday 3.0

WOD

For time:
15.12.9
TTB
Wall Balls (20/14)
Thrusters (75/55)

*Pack
Same as Rx
*Pup
15.12.9
Knee Tucks
Wall Balls (Scale as needed)
Thrusters (65/45)

STRENGTH

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

B. For time:
21.15.9
TTB
Wall Balls (20/14)

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Push Jerk + Split Jerk
*Set 1 x 1+2 @ 65%
*Sets 2-3 x 1+2 @ 70%
*Sets 4-5 x 1+1 @ 75%

B. Every 2 minutes x 5 sets
Deadlift
*Sets 1-3 x 6 @ 60%
*Sets 4-5 x 4 @ 70%

C. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
DB Roll Back Extensions x 12 reps
Rest 30 seconds
Hollow Banded Pull Aparts x 30 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Pause Split Jerk
*Sets 1-2 x 3 @ 65%
*Sets 3-4 x 2 @ 70%
*Sets 5-6 x 1 @ 75%

B. Every 2 minutes x 5 sets
Deadlift + Tall Box Jump (Step Down)
*Sets 1-3 x 6+3 @ 65%
*Sets 4-5 x 4+2 @ 75%

C. 3 sets of:
Russian Dips x 3-5 reps
Rest 30 seconds
Good Mornings x 6-8 reps (Moderate)
Rest 30 seconds
Hollow Banded Pull Aparts x 30 seconds
Rest 90 seconds

2-A-DAY

L2&L3

AMRAP in 10 minutes
10 Clean & Jerks (115/85)
10 Cal Row

Monday January 30th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 25 minutes
1000m/750m row
200m Med Ball Run (20/14)
15 (R) DB Push Press (45/35)
15 (L) DB Push Press

*Pack
AMRAP in 20 minutes
1000m/750m row
200m Med Ball Run (20/14)
15 (R) DB Push Press (35/25)
15 (L) DB Push Press
*Pup
AMRAP in 15-20 minutes
750m/500m row
200m Med Ball Run (Scale as needed)
15 (R) DB Push Press (Scale as needed)
15 (L) DB Push Press

STRENGTH

L1: Do the Class.

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

B. Every 90 seconds x 5 sets
Hang Snatch + OH Squat
*Sets 1-2 x 2+2 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+2 @ 75%

C. 3 sets of:
Strict Pull Ups x 5-7 reps
Rest 30 seconds
L-Seated DB Press x 6-8 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

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

B. Every 90 seconds x 6 sets
Hang Snatch + Snatch Balance
*Sets 1-2 x 2+2 @ 70%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%

C. 3 sets of:
Legless Rope Climb x 1-2 reps
Rest 30 seconds
Strict HSPU x 6-8 reps (4/2″)
Rest 30 seconds
GHD Sit Ups x 15-20 reps
Rest 90 seconds

2-A-DAY

Level 2:
For time:
400m run
15 Power Snatch (115/85)
400m run
30 Burpees
400m run
15 Power Snatch (115/85)
400m run

Level 3:
For time:
400m run
15 Power Snatch (155/110)
400m run
30 Burpees
400m run
15 Power Snatch (155/110)
400m run

 

Saturday January 28th

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

Gymnastics Skill:

Every 3 minutes x 3 sets of:
Set 1 – Max L-Pull Ups
Set 2 – Max HS Hold
Set 3 – Max Pull Ups

WOD

For time:
10 rounds for time of:
100m run
Rest 90 seconds

*Pack
8-10 rounds
*Pup
8-10 rounds

STRENGTH

L1: Do the Class.

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

B. EMOM x 10 minutes
Min 1: 10 DB Push Press (40/25)
Min 2: 12 Alt DB Renegade Rows (40/25)

C. 3 sets of:
DB Single Leg RDL x 10/Side
Rest 30 seconds
Lateral DB Raises x 10 reps (Light)
Rest 30 seconds
Wtd Plank Holds x 45-60 seconds
Rest 90 seconds

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

B. EMOM x 8 minutes
5 Push Press (165/115)
10 Russain KB Swings (2/1.5)

C. 3 sets of:
DB Single Leg RDL x 10/Side
Rest 30 seconds
Cuban Press x 10 reps (Light)
Rest 30 seconds
Wtd Plank Holds x 45-60 seconds
Rest 90 seconds

2-A-DAY

Rest Day

Friday January 27th

– No Midday 3.0

WOD

4 rounds for time:
20 Power Snatch (95/65)
50 Dbl-Unders

*Pack
4 rounds for time:
15 Power Snatch (95/65)
50 Dbl-Unders
*Pack
3 rounds for time:
20 Power Snatch (65/45)
30 Dbl-Unders or 100 Skips

STRENGTH

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

B. 3 rounds for time:
15 Power Cleans (95/65)
50 Dbl-Unders

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
3-Pos Power Snatch (HH+Hang+Floor)
*Set 1 x 1+1+1 x 2 @ 55%
*Sets 2-3 x 1+1+1 x 1 @ 60%
*Sets 4-5 x 1+1+1 x 1@ 65%

B. EMOM x 10 minutes
Min 1: Front Squat x 15 (75/55)
Min 2: Med Ball Sit Ups x 10

C. 3 sets of:
DB Front Raises x 15 reps (Light)
Rest 30 seconds
Banded Tricep Push Downs x 20 reps
Rest 30 seconds
V- Ups x 10-15 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
3-Pos Power Snatch (HH+Hang+Floor)
*Set 1 x 1+1+1 x 3 @ 60%
*Sets 2-3 x 1+1+1 x 2 @ 65%
*Sets 4-6 x 1+1+1 x 1@ 70%

B. EMOM x 10 minutes
Min 1: OH Squat x 15 reps (75/55)
Min 2: TTB x 12 reps

C. 3 sets of:
DB Lateral Raises x 15 reps (Light)
Rest 30 seconds
Single Arm DB Rows x 10/Arm (Heavy)
Rest 30 seconds
ISO DB Hold x 30s/Side
Rest 90 seconds

2-A-DAY

L2&L3

For time:
1000m row
25 Burpee Box Jumps (24/20″)
500m row
25 Burpee Box Jump
1000m row

Thursday January 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

Snatch
3-3-3-3-3

A. 1 sets of:
Snatch x 5 reps @ 40-50%
B. 2 sets of:
Snatch 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 @ 60-85%+
* Pups – 5 sets x 5 @ 50-60 % Effort

*Reps do NOT need to be TnG, but hands must stay on the bar for all 3 reps.

STRENGTH

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

B. 3 rounds for time:
10 Power Snatch (95/65)
10 TTB

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

B. Every 2 minutes x 5 sets
3-Pos Power Cleans (HH+Hang+Floor)
*Set 1 x 1+1+1 x 2 @ 60%
*Sets 2-3 x 1+1+1 x 1 @ 65%
*Sets 4-5 x 1+1+1 x 1@ 70%

C. 3 sets of:
Seated DB Press x 3-5 (Heavy)
Rest 30 seconds
Single Arm Static Hang x 10-20s/Side
Rest 30 seconds
Side Plank x 30s/Side
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 5 reps @ 70%
*Sets 3-4 x 3 reps @ 75%

B. Every 2 minutes x 6 sets
3-Pos Power Clean (HH+Hang+Floor)
*Set 1 x 1+1+1 x 3 @ 65%
*Sets 2-3 x 1+1+1 x 2 @ 70%
*Sets 4-6 x 1+1+1 x 1@ 75%

C. 3 sets of:
Wtd Pistols x 5 reps/Side
Rest 30 seconds
Open Standard HSPU x 10-15 reps
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:
For time:
12.9.6
Thrusters (115/85)
Muscle Up Transitions

Level 3:
For time:
15.12.9
Thrusters (135/95)
Muscle Ups

 

Wednesday January 25th

– No Midday 3.0

WOD

Rest Day

or

AMARP in 10 minutes; In Pairs
3 Power Snatch (95/65)
6 Box Jump Overs (24/20″)
9 Cal Row
*Partner A completes a full round then B completes a full round.

– Rest 2 minutes –

AMARP in 10 minutes; In Pairs
20 Sit Ups
40 Dbl-Unders
10 KB Swings (1.5/1pd)
*Partner A completes a full round then B completes a full round.

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

Tuesday January 24th

– Midday 3.0 from 10:30am-12:30pm

WOD

EMOM Ladder
Burpee
Front Squat (155/110)
*12 minute CAP

— Rest 3 minutes —

EMOM Ladder
Burpee
Shoulder Press (115/85)
*10 minute CAP

— Rest 3 minutes —

EMOM Ladder
Burpee
Deadlift (245/170)
*15 minute CAP

*The bar will come from the floor for both the Front Squat and Shoulder Press.

*For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able within the cap. Once you cannot complete the required reps within the minute you rest and move on to the next ladder.

*Pack
Front Squat (115/85)
Shoulder Press (95/65)
Deadlift (205/145)
*Pup
Front Squat (95/65)
Shoulder Press (75/45)
Deadlift (165/115)

STRENGTH

L1: Class Warm-Up.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Split Jerk
*Set 1 x 3 @ 65%
*Sets 2-3 x 2 @ 70%
*Sets 4-5 x 1 @ 75%

B. Every 2 minutes x 4 sets
Pause Power Clean (BTK) + Hang Clean
*Sets 1-3 x 1+2 @ 65%
*Sets 4-5 x 1+1 @ 70%

C. 3 sets of:
DB Floor Press x 10 reps (Moderate)
Rest 30 seconds
Power Raises x 15 reps/Side (Light)
Rest 30 seconds
Hollow Banded Pull Aparts x 30 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-2 x 1+3 @ 65%
*Sets 3-4 x 1+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. Every 90 seconds x 5 sets
Pause Clean (BTK) + Hang Clean
*Sets 1-3 x 1+3 @ 70%
*Sets 4-5 x 1+2 @ 75%

C. 3 sets of:
DB Bench Press x 10 reps (Moderate)
Rest 30 seconds
Power Raises x 15 reps/Side (Light)
Rest 30 seconds
Hollow Banded Pull Aparts x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:
AMRAP in 7 minutes
50 Dbl-Unders
10 Deadlift (185/125)
10 HR Push Ups

Level 3:
AMRAP in 7 minutes
50 Dbl-Unders
10 Deadlift (225/155)
10 Ring Dips

 

Monday January 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
15.12.9
Thrusters (135/95)
Muscle Ups

*Pack
12.9.6
Thrusters (115-135/75-95)
Muscle Ups
— or —
15.12.9
Thrusters (95-115/65-85)
CTB Pull Up
Ring Dip
*Pup
15.12.9
Thrusters (Scale as needed)
Banded Pull Up
P-Bar Dip or Push Up

STRENGTH

L1: Do the Class.

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

B. Every 90 seconds x 5 sets
Pause P.Snatch (BTK) + Hang P.Snatch
*Sets 1-2 x 1+3 @ 60%
*Sets 3-4 x 1+2 @ 65%
*Set 5 x 1+1 @ 70%

C. 3 sets of:
HS Hold x 30-45 seconds
Rest 30 seconds
Box HSPU x 5-10 reps (Challenging)
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 5 reps @ 70%
*Sets 3-4 x 3 reps @ 75%

B. Every 90 seconds x 6 sets
Pause Snatch (BTK) + Hang Snatch
*Sets 1-2 x 1+3 @ 65%
*Sets 3-4 x 1+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

C. 3 sets of:
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Wtd P-Bar Dips x 6-8 reps (Moderate – Tough)
Rest 30 seconds
GHD Sit Ups x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:
3 rounds for time:
25 KB Swings (1.5/1pd)
20 Wall Balls (20/14)
15 Burpees
10 Box Jumps (24/20″)
400m run

Level 3:
3 rounds for time:
30 KB Swings (1.5/1pd)
25 Wall Balls (30/20)
20 Burpees
15 Box Jumps (30/24″)
10 HSPU
500m row

 

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