April 2017

April 30, 2017  by

Monday May 1st

– 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

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April 28, 2017  by

Saturday April 29th

– Midday 3.0 from 9:30am-11:30am

WOD

“Annie”
50.40.30.20.10
Dbl-Unders
Sit Ups

*Pack
Same as Rx
*Pup
25.20.15.10.5
Dbl-Unders
40.30.20.10.5
Sit Ups
or
100.80.60.40.20
Single Skips
40.30.20.10.5
Sit Ups

STRENGTH

L1: Class Warm-up.

A. 6 sets of:
Wtd Pull Up
*Sets 1-2 x 5 reps @ 7RPE
*Sets 3-4 x 3 reps @ 8RPE
*Sets 5-6 x 1 reps @ 8RPE
Rest 2 minutes b/t sets.

B. 2 rounds for time:
10 Deadlifts (185/125)
20 HR Push Ups
30 Wall Balls (20/14)

L2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Bench Press x 4 reps
Into…
Strict Pull Ups x 4-6 reps
*Sets 1-2 @ 60-65%
*Sets 3-5 @ 65-70%

B. 3 sets of:
DB Split Squat x 10/Side (Mod-Tough)
Rest 30 seconds
Hip Extensions x 10 reps @ 3131 TEMPO
Rest 60 seconds

C. 3 sets of:
8 DB Tate Press
30 Banded Pull Aparts
8 DB Roll Back Extensions
30 Banded Tricep Push Downs
Rest 1 minute

L3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press x 4 reps
Into…
Strict CTB Pull Ups x 4-6 reps
*Sets 1-3 @ 65-70%
*Sets 4-6 @ 70-75%

B. 3 sets of:
Split Stance Good Mornings x 10/Side (Light-Mod)
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 60 seconds

C. 3 sets of:
8 L-Sit Arnold Press
8 DB Skull Crushers
8 DB Single Arm Floor Press
30 Banded Tricep Push Downs
Rest 1 minute

2-A-DAY

Rest Day

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April 27, 2017  by

Friday April 28th

– Midday 3.0 from 10:30am-12:30pm

WOD

2 rounds for time of:
10 Deadlifts (315/225)
20 Deficit HSPU (4.5/3″)
30 Front Squat (95/65)

*Pack
2 rounds for time of:
10 Deadlifts (225/155)
20 HSPU
30 Front Squat (75/55)
*Pup
2 rounds for time of:
10 Deadlifts (155/105)
20 Box HSPU
30 Front Squat (45/35)

STRENGTH

L1: Class Warm-Up.

A. 6 sets of:
Seated DB Shoulder Press
*Sets 1-2 x 10 reps @ 7RPE
*Sets 3-4 x 8 reps @ 8RPE
*Sets 5-6 x 6 reps @ 8RPE
Rest 2 minutes b/t sets.

B. For time
50.40.30.20.10
Dbl-Unders
Sit Ups

L2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Deadlift
*Set 1 x 7 reps @ 70%
*Sets 2-3 x 5 reps @ 75%
*Sets 4-5 x 3 reps @ 80%

B1. Every 90 seconds x 3 sets
4 Power Clean & Jerk @ 60-65%
B2. Every 60 seconds x 3 sets
3 Power Clean & Jerk @ 65-70%
B3. Every 30 seconds x 6 sets
2 Power Clean & Jerk @ 70-75%

C. 3 sets of:
DB Floor Press x 8 reps/Arm (Tough)
Rest 30 seconds
Single Leg RDL x 12 reps (Mod-Tough)
Rest 30 seconds
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

L3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 7 reps @ 75%
*Sets 3-4 x 5 reps @ 80%
*Sets 5-6 x 3 reps @ 85%

B1. Every 90 seconds x 3 sets
6 Hang Power Snatch @ 65%
B2. Every 60 seconds x 3 sets
4 Hang Power Snatch @ 70%
B3. Every 30 seconds x 6 sets
2 Hang Power Snatch @ 75%

C. 3 sets of:
Incline DB Tate Press x 12 reps (Moderate)
Rest 30 seconds
Banded Hip Thrust x 25 reps
Rest 30 seconds
Hanging L-Hold x 15-20 seconds
Rest 90 seconds

2-A-DAY

For time:
50.40.30.20.10
Cal Row
5.10.15.20.25
TTB

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April 26, 2017  by

Thursday April 27th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 4,8,12,16 minutes
25 TTB
50 Dbl-Unders
Squat Cleans

*Rnd 1 x 15 reps (135/85)
*Rnd 2 x 13 reps (185/115)
*Rnd 3 x 11 reps (225/145)
*Rnd 4 x 9 reps (275/175)

* If 1 round is completed in under 4 minutes extend time to 8 minute and so on.

*Pack
AMRAP in 12-16 minutes
15 TTB
50 Dbl-Unders
Squat Cleans
*Rnd 1 x 15 reps (95/65)
*Rnd 2 x 13 reps (115/75)
*Rnd 3 x 11 reps (135/85)
*Rnd 4 x 9 reps (155/95)
*Pup
AMRAP in 12 minutes
20 Knee Raises
30 Dbl-Unders or 100 Skips
Power Cleans
*Rnd 1 x 15 reps (75/45)
*Rnd 2 x 13 reps (95/55)
*Rnd 3 x 11 reps (115/65)
*Rnd 4 x 9 reps (135/75)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
P.Snatch + Hang P.Snatch + Snatch
*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. Every 2 minutes x 4 sets
Back Squat Cluster
*1-2 x 2.2 reps @ 70-75%
*3-4 x 1.1 reps @ 75-80%
*Clusters = Perform 2 reps,rack the bar,rest 10s
then perform 2 more reps.

C. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
DB Roll Back Extensions x 15 reps
Rest 30 seconds
Banded Hollow Rocks x 25 reps
Rest 90 seconds

L3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch + Hang Snatch + Snatch
*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. Every 2 minutes x 4 sets
Back Squat Cluster
*1-2 x 2.2 reps @ 75-80%
*3-4 x 1.1 reps @ 80-85%
*Clusters = Perform 2 reps,rack the bar,rest 10s
then perform 2 more reps.

C. 3 sets of:
Single Leg RDL x 10 reps/Side (Mod)
Rest 30 seconds
PVC OH Banded Tricep Extensions x 25 reps
Rest 30 seconds
KB Front Rack Carry x 100m (1.5/1pd Hand)
Rest 90 seconds

2-A-DAY

Level 2:

2 rounds for time of:
10 Alt DB Snatch (55/35)
20 HSPU
30 Wall Balls (20/14)

Level 3:

2 rounds for time of:
10 Alt DB Sq Snatch (55/35)
20 Deficit HSPU (4.5/3″)
30 Wall Balls (30/20)

 

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April 25, 2017  by

Wednesday April 26th

– No Midday 3.0

WOD

Rest Day

or

For Time; In Pairs

400m run
80 Wall Balls (20/14)
400m run
60 Hang Power Cleans (115/85)
400m run
40 STOH (115/85)
400m run

* Both Athletes will complete the runs together
* Athletes may break up Wall Balls,HPC and STOH as they see fit.

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

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April 24, 2017  by

Tuesday April 25th

– No Midday 3.0

WOD

For time:
21.15.9
STOH (135/95)
CTB Pull Ups

*Pack
21.15.9
STOH (95/65)
CTB Pull Ups
*Pup
21.15.9
STOH (Scale as needed)
Banded Pull Ups or Ring Row

STRENGTH

L1: Class Warm-Up.

A. 4 sets of:
Deadlift x 6 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE
Rest 2 minutes b/t sets.

B. For time:
21.15.9
DB Push Press (45/25)
Pull Ups

L2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Push Press + Push Jerk + Split Jerk
*Set 1 x 3+2+1 @ 65%
*Sets 2-3 x 2+2+1 @ 70-75%
*Sets 4-5 x 1+1+1 @ 75-80%
*Not TnG Reps.

B. EMOM x 10 minutes
Min 1: Thruster x 10 (95/65)
Min 2: Rope Pull Ups x 3-5 reps

C. 3 sets of:
Reverse DB Lunge x 6 reps/Leg (Tough)
Rest 30 seconds
DB Front + Lateral Raises x 10 reps (F+L=1)
Rest 30 seconds
Wtd Sit Up x 15 reps
Rest 90 seconds

L3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Press + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1 @ 70-75%
*Sets 3-4 x 2+2+1 @ 75-80%
*Sets 5-6 x 1+1+1 @ 80-85%
*Not TnG Reps.

B. EMOM x 10 minutes
Min 1: Thrusters x 10 (115/85)
Min 2: Legless Rope Climb x 1-2 reps

C. 3 sets of:
Reverse Front Lunge x 6 reps/Leg (Tough)
Rest 30 seconds
Bent-Over DB Fly’s x 15 reps (Light-Mod)
Rest 30 seconds
Banded Sit Up x 25 reps
Rest 90 seconds

2-A-DAY

5 sets of:
500m row @ 2KM PR Pace (+ 5-10 seconds)
Rest 1 minute
500m row @ 2KM PR Pace
Rest 2 minutes

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April 23, 2017  by

Monday April 24th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
100 KB Swings (1.5/1pd)
80 Cal Row
60 Burpees
40 Muscle Ups
TC: 20 minutes

*Pack
80 KB Swings (1.5/1pd)
60 Cal Row
40 Burpees
20 Muscle ups or Muscle Up Progressions
*Pup
60 KB Swings (Scale as needed)
40 Cal Row
30 Burpees
20 Muscle Up Progressions

STRENGTH

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

B. For time:
50 KB Swings (1.5/1pd)
800m run
40 Burpees
400m run
20 CTB Pull Ups

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

B. Every 2 minutes x 6 sets
Front Squat
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 4 reps @ 70-75%

C. 3 sets of
L-Sit Arnold Press x 6-8 reps (Tough)
Rest 30 seconds
Ring Row x 10 (Feet on Box)
Rest 30 seconds
Oblique Bends x 10-15 reps/Side
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean x 3 reps
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80-85%

B. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 6 reps @ 70%
*Sets 3-4 x 4 reps @ 75-80%

C. 3 sets of
S.HSPU x 6-8 reps (Tough Deficit)
Rest 30 seconds
Single Arm Rows x 15 reps (Mod-Heavy)
Rest 30 seconds
Side Plank x 30-45 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 sets of:
5 Snatch @ 70% of 1RM
15 CTB Pull Ups
50 Dbl-Unders
Rest 2 minutes b/t sets

Level 3:

4 sets of:
5 Snatch @ 75% of 1RM
20 CTB Pull Ups
50 Dbl-Unders
Rest 2 minutes b/t sets

 

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April 21, 2017  by

Saturday April 22nd

– Midday 3.0 from 9:30am-11:30am

WOD

Snatch
3-3-3-3-3

A. 1 set of:
Snatch x 5 reps @ 40-50%
B. 2 sets of:
Snatch 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 – Power Snatch 5 sets x 3-5 @ 50-60%

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Min 1: Deadlift x 5 @ 75-80%
MIn 2: DB Bench Press x 10 reps (Tough)

B. 3 sets of:
FWD Sled Walk x 100m (135/90)
BWD Sled Walk x 100m
Russian KB Swings x 20 reps (1.5/1pd)
Single KB Rows x 10 reps/Arm (1.5/1pd)

C. Complete:
50-75 Banded Pull Aparts
50-75 Sumo Deadlifts (45/35)
50-75 PVC Overhead Banded Tricep Extensions

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Min 1: Deadlift x 5 @ 80-85%
MIn 2: DB Bench Press x 10 reps (Tough)

B. 3 sets of:
FWD Sled Walk x 100m (135/90)
BWD Sled Walk x 100m
Russian KB Swings x 20 reps (2/1.5pd)
Single KB Rows x 10 reps/Arm (2/1.5pd)

C. Complete:
75-100 Banded Pull Aparts
75-100 Sumo Deadlifts (45/35)
75-100 PVC Overhead Banded Tricep Extensions

2-A-DAY

Rest Day

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