– Midday 3.0 from 10:30am-12:30pm
WOD
Thruster
1-1-1-1-1
A. 1 set of:
Thruster x 5 reps @ 40-50%
B. 2 sets of:
Thruster 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
Core Cash Out:
3 rounds
15-20 Hollow Rocks
10-15 Med Ball Tuck Ups
20-30 sec. Hollow Hold
— Rest 1 min b/t —
STRENGTH
L1: Do the Class.
L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Power Clean + Hang Clean + Split Jerk
*Set 1 x 1+3+1 @ 65-70%
*Sets 2-3 x 1+2+1 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%
B. EMOM x 10 minutes
Min 1: Front Squat x 10 reps (95/65)
Min 2: Pull Ups x 10-15 reps
C. 3 sets of:
Seated Good Mornings x 25 reps (45/35)
Rest 30 seconds
TEMPO P-Bar Dips x 5-7 (3s Down,3s Up)
Rest 30 seconds
Hollow Rocks x 25 reps
Rest 90 seconds
L3: Self led Warm-up.
A. Every 2 minutes x 6 sets
Clean + Front Sq + Split Jerk
*Sets 1-2 x 1+3+1 @ 70-75%
*Sets 3-4 x 1+2+1 @ 75-80%
*Sets 5-6 x 1+1+1 @ 80-85%
B. EMOM x 10 minutes
Min 1: OH Squat x 10 reps (115/85)
Min 2: CTB Pull Ups x 10-15 reps
C. 3 sets of:
KB Front Rack Split Squat x 6 reps/Leg (Tough)
Rest 30 seconds
TEMPO Incline DB Rows x 10 reps @ 3131
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds
2-A-DAY
Rowing Intervals
1 set of:
250m @ 2KM PR Pace
250m @ Recovery Pace
250m @ 2KM PR Pace
250m @ Recovery Pace
— Rest 1 minute —
1 set of:
500m row @ Recovery Pace
500m row @ 2KM PR Pace
500m row @ Recovery Pace
500m row @ 2KM PR Pace
— Rest 2 minutes —
1 set of:
1000m row @ 2KM PR Pace
1000m row @ Recovery Pace