Saturday January 21st

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

WOD

“Filthy Fifty”

For time:
50 Box Jumps (24/20″)
50 Jumping Pull ups
50 KB Swings (1pd/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Dbl-Unders
TC: 30 minutes

*Pack
35-50 reps
*Pup
30 reps

STRENGTH

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

B. For time
50 KB Swings (1.5/1pd)
40 Wall Balls (20/14)
30 Burpees

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Back Squat
*Sets 1-2 x 5 reps @ 70-75%
*Sets 3-4 x 3 reps @ 75-80%
*Set 5 x 1 rep @ 80-85%

B. EMOM x 10 minutes
Min 1: Front Rack Reverse Lunge x 12 Alt reps
Min 2: HSPU x 5-7 reps
*Lunge 95/65

C. 3 sets of:
Single Leg DB RDL x 10/Side
Rest 30 seconds
Lateral DB Raises x 10 reps
Rest 30 seconds
Plank Side x 10 reps/Side
Rest 90 seconds

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

B. EMOM x 10 minutes
Min 1: Front Rack Reverse Lunge x 12 Alt reps
Min 2: HSPU x 10 reps
*Lunge 95-135/65-95

C. 3 sets of:
Single Leg DB RDL x 10/Side
Rest 30 seconds
Cuban Press x 10 reps
Rest 30 seconds
Plank Side x 30 seconds/Side
Rest 90 seconds

2-A-DAY

Rest Day

Friday January 20th

– Midday 3.0 from 10:30am-12:30pm

WOD

7 rounds for time:
100m run
19 KB Swings (2/1.5pd)
10 Burpee Box Jumps (24/20″)
Rest 2 minutes

*Pack
6 rounds
100m run
15 KB Swings (1.5/1pd)
10 Burpee Box Jumps (24/20″)
Rest 2 minutes
*Pup
5 rounds
100m run
15 KB Swings (Scale as needed)
10 Burpee Box Jumps (Scale as needed)
Rest 2 minutes

STRENGTH

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

B. 5 rounds for time:
100m run
15 KB Swings (1.5/1pd)
10 Burpee Box Jumps (24/20″)
Rest 2 minutes

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

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

C. 3 sets of:
RDL’s x 10 reps (Moderate)
Rest 30 seconds
DB Tate Press x 15 reps (Moderte)
Rest 30 seconds
Side Plank x 30 seconds/Side
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Power Clean x 3 TnG reps
*Build to a Heavy Triple starting at 75%

B. EMOM x 10 minutes
Min 1: 10 Thrusters (115/85)
Min 2: 12 CTB Pull Ups

C. 4 sets of:
Good Mornings x 10 reps (Moderate)
Rest 30 seconds
DB Tate Press x 15 reps (Moderte)
Rest 30 seconds
Side Plank x 30 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:
3 rounds for time:
15 Push Jerks (95/75)
10 TTB
15 Bar Facing Burpees

Level 3:
4 rounds for time:
15 Push Press (115/85)
15 TTB
15 Bar Facing Burpees

 

Thursday January 19th

– Midday 3.0 from 10:30am-12:30pm

WOD

Power Clean
3-3-3-3-3

A. 1 sets of:
Power Clean x 5 reps @ 40-50%
B. 2 sets of:
Power Clean 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: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 10 reps @ 60%
*Sets 3-4 x 5 reps @ 65%

B. Every 2 minutes x 6 sets
Hang Power Snatch
*Sets 1-2 x 8 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%

C. 3 sets of:
Standing DB Press x 3-5 (Heavy)
Rest 30 seconds
Handstand Hold x 30-45 seconds
Rest 30 seconds
Ring Plank Hold x 30-45 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 10 reps @ 65%
*Sets 3-4 x 5 reps @ 70%

B. Every 2 minutes x 6 sets
TnG Power Snatch + Hang Power Snatch
*Sets 1-2 x 7+5 @ 115/75
*Sets 3-4 x 5+3 @ 135/95
*Sets 5-6 x 3+1 @ 165/105

C. 3 sets of:
Pistols x 20 Alt reps
Rest 30 seconds
Strict HSPU + Kipping HSPU x 3+3 (4/2″)
Rest 30 seconds
GHD Sit Ups x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:
For time:
50.40.30.20.10
Dbl-Unders
25.20.15.10.5
OH Squats (95/65)
5.4.3.2.1
Burpee Pull Ups

Level 3:
For time:
1000m row
30 OH Squats (95/65)
15 Bar Muscle Ups
750m row
20 OH Squats
10 Bar Muscle Ups
500m row
10 OH Squats
5 Bar Muscle Ups

 

Wednesday January 18th

– No Midday 3.0

WOD

Rest Day

or

5 rounds for time; In Pairs
200m run
30 OH Squats (75/55)
200m run
30 SDHP (75/55)

*Both athletes will run the 200m runs together
*Split the 30 OHSq & SDHP reps 50/50 as you see fit.

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

Tuesday January 17th

– No Midday 3.0

WOD

For time:
10 to 1
Deadlift (135/95)
Hang Power Clean (135/95)
Push Press (135/95)

*Pack
Deadlift (115/85)
Hang Power Clean (115/85)
Push Press (115/85)
*Pup
10.8.6.4.2
Deadlift (95/65)
Hang Power Clean (95/65)
Push Press (95/65)

STRENGTH

L1: Do the Class.

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

B. Every 90 seconds x 4 sets
7 CTB Pull Ups
7 Ring Dips
7 TTB

C. 3 sets of:
Single Arm DB Rows x 10/Arm (Heavy)
Rest 30 seconds
Banded Tricep Push Downs x 15 reps
Rest 30 seconds
DB Hollow Hold x 30 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean + Hang Clean + Jerk
*Sets 1-2 x 2+2+2 @ 70%
*Sets 3-4 x 2+2+2 @ 75%
*Sets 5-6 x 1+2+2 @ 80%

B. Every 2 minutes x 5 sets
5 Man Makers (55/35)
5 Muscle Ups

C.”Kettlebell DT”
5 rounds for time
12 KB Deadlifts (1.5/1.p – Hand)
9 KB Cleans
6 KB Push Jerks

2-A-DAY

Level 2:
For time:
10.8.6.4.2
Deadlift (115/85)
Hang Power Cleans
Push Jerks

Level 3:
4 sets of:
Snatch Grip Rows x 10 reps (Moderate)
Rest 30 seconds
DB Skull Crushers x 20 reps (Light)
Rest 30 seconds
Standing Oblique Bend x 15/Side
Rest 90 seconds

 

Monday January 16th

– Midday 3.0 from 10:30am-12:30pm

Gymnastics Skill:

EMOM x 12 minutes
Min 1: Strict Pull Up x 3-5 reps (Wtd if possible)
Min 2: TTB x 5-10 reps

WOD

AMRAP in 12 minutes of
20 Sit Ups
10 (R) DB OH Stationary Lunges (55/35)
10 (L) DB OH Stationary Lunges

*Pack
AMRAP in 12 minutes
20 Sit Ups
10 (R) DB OH Stationary Lunges (45/30)
10 (L) DB OH Stationary Lunges
*Pup
AMRAP in 12 minutes
20 Sit Ups
10 (R) DB OH Stationary Lunges (Scale as needed)
10 (L) DB OH Stationary Lunges

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Front Squat
*Sets 1-2 x 12 reps @ 5RPE
*Sets 3-4 x 10 reps @ 6RPE
*Sets 5-6 x 8 reps @ 7RPE
Rest 2 minutes b/t sets

B. AMARAP in 10 minutes
10 TTB
20 Alt DB Step Ups (20/16″)
*DB’s 35/25

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 10 reps @ 60%
*Sets 3-4 x 5 reps @ 65%

B. Every 90 seconds x 5 sets
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:
Snatch Grip BTK Press x 10 reps (L-M)
Rest 30 seconds
TEMPO Ring Push Ups x 3-5 (3s ⬇️, 3s Pause)
Rest 30 seconds
L-Sit Over & Backs x 10 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 10 reps @ 65%
*Sets 3-4 x 5 reps @ 70%

B. Every 2 minutes x 6 sets
Snatch + Snatch Balance + OH Sq
*Sets 1-2 x 2+2+2 @ 70%
*Sets 3-4 x 2+2+2 @ 75%
*Sets 5-6 x 1+1+2 @ 80%

C. 3 sets of:
Wtd P-Bar Dips x 3-5 (Heavy)
Rest 30 seconds
False Grip Ring Pull Up x 3-5
Rest 30 seconds
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

2-A-DAY

Level 2:
EMOM x 20 minutes
Min 1: 10-15 Burpees
Min 2: 40 Dbl-Unders

Level 3:
EMOM x 30 minutes
Min 1: 15/12 Cal Row
Min 2: 10 Burpees Over the Erg
Min 3: 50 Dbl-Unders

 

Saturday January 14th

– Midday 3.0 from 9:30am-11:30am
– No TCP

WOD

AMRAP in 20 minutes
10 Pull Ups
15 Push Ups
20 Squats

*Pack
AMRAP in 15-20 minutes
10 Pull Ups
15 Push Ups
20 Squats
*Pup
AMRAP in 15 minutes
5 Pull Ups
10 Push Ups
15 Squats

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Hang Squat Clean + Jerk
*Sets 1-3 x 3+1 @ 7RPE
*Sets 3-6 x 2+1 @ 8RPE
Rest 2 minutes b/t sets

B. AMRAP in 15 minutes
10 Pull Ups
15 Push Ups
20 Squats

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

B. Complete
10.8.6.4.2
Unbroken Hang Power Snatch
Men: 95-115
Women: 65-85
*Rest 30 seconds b/t sets

C. 3 sets of:
DB Step Ups x 20 alt reps (Moderate)
Rest 30 seconds
DB Tate Press x 15 reps (Mod-Tough)
Rest 30 seconds
Good Mornings x 25 reps (45/35)
Rest 90 seconds

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

B. For time:
10.8.6.4.2
Unbroken Hang Sq Snatch
Men: 135-155
Women: 95-105

C. 3 sets of:
KB Front Rack Step Ups x 20 (1.5/1pd)
Rest 30 seconds
DB Tate Press x 15 reps (Mod-Tough)
Rest 30 seconds
Good Mornings x 25 reps (45/35)
Rest 90 seconds

2-A-DAY

Rest Day

Friday January 13th

– No Midday 3.0

WOD

OH Squat
3-3-3-3-3

A. 1 sets of:
OH Squat x 5 reps @ 40-50%
B. 2 sets of:
OH Squat 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

CashOut:
4 sets
250m row
Rest 1 minute

STRENGTH

L1: Do the Class.

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

B. EMOM x 10 minutes
Min 1: OH Squat x 10 (95/65)
Min 2: 50 Dbl-Unders

C. For time:
21.15.9
Deadlift (185/125)
CTB Pull Ups

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Power Snatch x 3 TnG reps
*Build to a Heavy Triple starting at 75%

B. EMOM x 10 minutes
Min 1: OH Squat x 12 (95/65)
Min 2: 60 Unbroken Dbl-Unders

4 sets of:
Turkish Get Ups x 3/Side
Rest 30 seconds
DB Floor Press x 10 reps (Tough)
Rest 30 seconds
Side Plank x 30 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:
4 sets of:
Turkish Get Ups x 3/Side
Rest 30 seconds
DB Floor Press x 10 reps (Tough)
Rest 30 seconds
Side Plank x 30 seconds/Side
Rest 90 seconds

Level 3:
For time:
21 Deadlifts (225/155)
21 DB Push Press (45/35)
10/7 Muscle Ups
— Rest 60 seconds–
15 Deadlifts
15 DB Push Press
10/7 Muscle Ups
— Rest 60 seconds–
9 Deadlifts
9 DB Push Press
10 Muscle Ups

 

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