– 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
– 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
– 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
– No Midday 3.0
WOD
Rest Day
or
AMRAP in 20 minutes; In Pairs
20 Cal Row
20 TTB
20 Box Jumps (24/20″)
*Split the work 50/50
Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
– 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
– 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
– No Midday 3.0
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
– No Midday 3.0
WOD
“17.5”
10 rounds for time:
9 Thrusters (95/65)
35 Dbl-Unders
– 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
– 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