Tuesday January 3rd

– No Midday 3.0

WOD

Hang Squat Snatch
1-1-1-1-1

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

STRENGTH

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 minutes x 5 sets
Clean Pull + Clean
*Sets 1-2 x 2+1 @ 60%
*Sets 3-4 x 2+1 @ 65%
*Set 5 x 2+1 @ 70%

B. Every 2 minutes x 4 sets
Push Press + Push Jerk
*Sets 1-3 x 3+2 @ 65%
*Sets 4-5 x 3+2 @ 70%

C. 3 sets of:
Seated DB Press x 10 Alt reps (Moderate)
Rest 30 seconds
Banded Good Mornings x 20 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds (1.5/1pd)
Rest 90 seconds

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

B. Every 90 seconds x 5 sets
Push Press + Push Jerk
*Sets 1-3 x 3+3 @ 70%
*Sets 4-5 x 3+3 @ 75%

C. 3 sets of:
Seated DB Press x 10 Alt reps (Moderate)
Rest 30 seconds
GH Raises x 8-10 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds (1.5/1pd)
Rest 90 seconds

2-A-DAY

L2:
EMOM x 20 minutes
Min 1: 10 Hang Squat Cleans (95/65)
Min 2: 5 HSPU
*Strict or Kipping

L3:
EMOM x 20 minutes
Min 1: 10 DB Hang Squat Cleans (45/35)
Min 2: 6 Strict HSPU (4/2″)

 

Monday January 2nd

– Midday 3.0 from 10:30am-12:30pm

WOD

12 rounds for time
10 Hang Squat Cleans (115/85)
6 HSPU (2″)
TC: 20 minutes

*Pack
10 rounds for time:
10 Hang Squat Cleans (95/65)
6 HSPU or Box HSPU
*Pup
8 rounds for time:
8 Hang Squat Cleans (95/65)
6 Box HSPU or DB Press

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 5 reps @ 65% of 1RM
*Sets 3-4 x 3 reps @ 70%

B. Every 90 seconds x 5 sets
Hang Power Snatch
*Sets 1-2 x 3 reps @ 60%
*Sets 3-4 x 3 reps @ 65%
*Set 5 x 1 rep @ 70%

C. 3 sets of:
Strict Pull Ups x 3-5 reps
Rest 30 seconds
DB Floor Press x 5-7 reps (Heavy)
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

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

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

C. 3 sets of:
Strict CTB Pull Ups x 3-5 reps
Rest 30 seconds
DB Floor Press x 5-7 reps (Heavy)
Rest 30 seconds
Strict TTB x 7-10 reps
Rest 90 seconds

2-A-DAY

L2:
8 sets of:
250/200m row (AFAP)
Rest 1 minute
10 Burpees (AFAP)
Rest 1 minute

L3:
10 sets of:
250/200m row (AFAP)
Rest 1 minute
10 Burpees (AFAP)
Rest 1 minute

 

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