March 2017

March 31, 2017  by

Saturday April 1st

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

WOD

Clean & Jerk
3-3-3-3-3

A. 1 set of:
Clean & Jerk x 5 reps @ 40-50%
B. 2 sets of:
Clean & Jerk x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 75%
Set 2 x 3 @ 80%
Set 3 x 3 @ 85%
Set 4 x 3 @ 90%
Set 5 x 3 @ 95% +
* Pack – 5 sets x 3 @ 60-85%+
* Pups – 5 sets x 3-5 @ 50-60 % Effort

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Rest Day

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March 30, 2017  by

Friday March 31st

– Midday 3.0 from 10:30am-12:30pm

WOD

“Amanda”
9.7.5
Muscle Ups
Sq Snatch (135/95)

*Pack
7.5.3
Muscle Ups
9.7.5
Sq Snatch (135/95)
or
12.9.7
Muscle Ups Transitions
9.7.5
Sq Snatch (95-135/65-95)
*Pup
12.9.7
Muscle Ups Transitions
9.7.5
Power Snatch (Scale as needed)

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

– Mobility or Light Skill Work

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March 29, 2017  by

Thursday March 30th

– Midday 3.0 from 10:30m-12:30pm

WOD

5 rounds for time:
400m run
21 Deadlifts (185/135)

*Pack
4 rounds of
400m run
21 Deadlifts (155-185/115-135)
*Pup
5 rounds
200m run
12 Deadlifts (135/95)

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

– Mobility or Light Skill Work

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March 27, 2017  by

Tuesday March 28th

– No Midday 3.0

WOD

3 rounds of:
1 minute – AMRAP Back Squat (135/95)
Rest 1 minute
1 minute – AMRAP CTB Pull Ups
Rest 1 minute
1 minute – AMRAP Power Clean (135/95)
Rest 1 minute

*Pack
Back Squat – 115/85
CTB Pull Ups
Power Cleans – 115/85
*Pup
Back Squat – 95/65
Banded Pull Up
Power Cleans – 95/65

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

– Mobility or Light Skill Work

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March 26, 2017  by

Monday March 27th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
5k run

— OR–

AMRAP in 25 minutes
5 Burpees
200m run
10 Wall Balls (20/14)
400m run
20 Box Step Ups (24/20″)
200m run
40 Walking Lunges

*Pack – 20-25 minutes
*Pup – 15-20 minutes
5 Burpees
200m run
10 Wall Balls (Scale as needed)
400m run
20 Box Step Ups (Scale as needed)
200m run
30 Walking Lunges

STRENGTH
* This week will be a De-load, new strength block will start Monday April 4th.

L1: Do the Class.

L2: Do the Class.

AMRAP in 25 minutes
5 Burpees (6″ Target)
200m run
10 Wall Balls (20/14)
400m run
20 Box Jump Overs (24/20″)
200m run
40 Walking Lunges

L3: Do the Class.

AMRAP in 25 minutes
5 Burpees (6″ Target)
200m run
10 Wall Balls (30/20)
400m run
20 Box Jump Overs (24/20″)
200m run
40 Walking Lunges

2-A-DAY

– Mobility or Light Skill Work

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March 23, 2017  by

Friday March 24th

– Midday 3.0 from 10:30am-12:30pm

Gymnastics Skill

Every 2 minutes x 5 sets
Weighted Pull Up x 3 reps

WOD

For time
1000m row

*Pack & Pup – Same as Rx

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 @ 80%
*Sets 3-4 x 2 reps @ 85%

B. EMOM x 10 minutes
Min 1: 5 Thrusters (95/65) + 35 Dbl-Unders
Min 2: Rest
*Treat this as pacing practice for 17.5

C. 3 sets of:
DB Single Leg RDL x 10/Side (Moderate)
Rest 30 seconds
HS Hold x 30-60 seconds
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 4 reps @ 80%
*Sets 3-4 x 2 reps @ 85%

B. EMOM x 10 minutes
Min 1: 5 Thrusters (95/65) + 35 Dbl-Unders
Min 2: Rest
*Treat this as pacing practice for 17.5

C. 3 sets of:
DB Single Leg RDL x 10/Side (Moderate)
Rest 30 seconds
Wall Facing HS Hold x 30-60 seconds
Rest 30 seconds
L-Sit Over & Backs x 10 reps
Rest 90 seconds

2-A-DAY

Rest Day

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March 22, 2017  by

Thursday March 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
800m run
10 rounds of:
10 TTB
5 Front Squat (155/105)
1 Rope Climb
Finish With..
800m run
TC: 30 minutes

*Pack
8 rounds of:
7 TTB
5 Front Squat (115/85)
1 Rope Climb
*Pup
5 rounds of:
10 TTB
7 Front Squat (95/65)
3 Stand to Lowers

STRENGTH

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

B. For time:
400m run
5 rounds of:
7 TTB
7 Goblet Squat (2/1.5pd)
7 Strict Pull Ups
Finish With..
400m run

L2: Self led Warm-up.
A. Every 2 minutes x 5 sets of:
Power Snatch + Snatch Balance
*Set 1 x 2+2 @ 60-65%
*Sets 2-3 x 2+1 @ 65-70%
*Sets 4-5 x 1+1 @ 70-75%

B. EMOM x 10 minutes
Min 1: 5-7 L-Seated DB Press (Tough)
Min 2: 5-7 Strict Pull Ups (Tough)

C. 3 sets of:
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
DB Step Ups x 20 alt reps (Moderate)
Rest 30 seconds
Banded Good Mornings x 40 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets of:
Hang Snatch + OHSq + Snatch Balance
*Sets 1-2 x 3+2+1 @ 65-70%
*Sets 3-4 x 2+2+1 @ 70-75%
*Sets 5-6 x 1+2+1 @ 75-80@

B. EMOM x 12 minutes
Min 1: 5 Strict HSPU (Tough Deficit)
Min 2: 5 Wtd Pull Ups (Tough)

C. 3 sets of:
DB Front + Lateral Raises x 10 reps (F+L=1)
Rest 30 seconds
DB Split Squat x 8/Leg (Tough)
Rest 30 seconds
Good Mornings x 15 reps (95/65)
Rest 90 seconds

2-A-DAY

Level 2:

Every 3:00 minutes x 5 sets
400m run
5 Front Squat (135/95)
5 Push Jerks

Level 3:

Every 3:00 minutes x 5 sets
400m run
7 Front Squat (185/125)
5 Push Jerks

 

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