May 2017

May 31, 2017  by

Thursday June 1st

– No Midday 3.0

WOD

For time:
30 Cal Row
20 Burpee Box Jump Overs (30/24″)
10 Power Cleans (185/135)

*Pack
For time:
30 Cal Row
20 Burpee Box Jump Overs (24/20″)
10 Power Cleans (155/105)
*Pup
For time:
20 Cal Row
15 Burpee Box Jump Overs (Scale as needed)
10 Power Cleans (Scale as neededd)

STRENGTH

L1: Class Warm-Up.

A. EMOM x 10 minutes
Min 1: Seated DB Press x 6-8 reps
Min 2: P-Bar Dips x 6-8 reps
*DB Press @ 6-7 RPE

B. Every 2 minutes x 5 sets
Reverse Barbell Lunge
*Sets 1-2 x 8 reps/Leg @ 7RPE
*Sets 3-4 x 6 reps/Leg @ 7RPE

C. For Time:
400m run
20 Burpee Box Jump Overs (24/20″)
10 Power Cleans (135/95)

L2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 70%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%

B. EMOM x 12 minutes
Min 1: Russian KB Swings x 15 reps (2/1.5pd)
Min 2: Ring Dips x 10-12 reps
Min 3: TTB x 12-15 reps

C. 3 sets of:
Reverse Deficit Lunge x 20 Alt reps (Tough)
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Seated L-Sit Hold x Max Effort
Rest 90 seconds

L3: Self led Warm-Up.

A. 4 sets of:
Hang Muscle Snatch + OHSq
*Sets 1-2 x 3+3 @ 45-50%
*Sets 3-4 x 1+2 @ 50-55%
Rest 90 seconds b/t sets

B1. Every 2 minutes x 3 sets
High Hang Snatch x 3 reps @ 65-70%
B2. Every 2 minutes x 3 sets
Hang Snatch (ATK) x 2 reps @ 70-75%
B3. Every 2 minutes x 3 sets
Hang Snatch (BTK) x 1 @ 75-80%

C. 3 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
Wtd P-Bar Dips x 6-8 reps
Rest 30 seconds
Wtd Chinese Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For Time:
20 Bar Facing Burpees
200m run
10 Hang Power Snatch (135/95)
200m run
20 Bar Facing Burpees

Level 3:

For Time:
15.12.9
Front Squat (BWT)
CTB Pull Ups
Ring Dips

 

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May 30, 2017  by

Wednesday May 31st

– No Midday 3.0

WOD

Rest Day

or

For Time: In Pairs
50 CTB Pull Ups
100 KB Swings (1.5/1pd)
50 TTB
100 Front Squats (95/65)
50 Burpees

*Only one athlete may be working at a time.
*Split the work 50/50.

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

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May 29, 2017  by

Tuesday May 30th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 10 minutes
8 Strict HSPU
1 Legless Rope Climb
– Rest 3 minutes –
3 rounds for time:
20 Alt Pistols
30 Sit Ups

*Pack
8 HSPU
1 Rope Climb
– Rest 3 minutes –
3 rounds
20 Alt Pistols (Box)
30 Sit Ups
*Pup
8 Box HSPU
1 Rope Climb or 3 Stand to Lowers
– Rest 3 minutes –
3 rounds
16 Alt Pistols (Box)
20 Sit Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Clean + Front Squat + Split Jerk
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65%
*Sets 5-6 x 1+2+3 @ 70%

B. EMOM x 10 minutes
Min 1: Reverse DB Lunges x 12 Alt Reps (Heavy)
Min 2: Dbl-Unders x 50 reps

C. 3 sets of:
Incline DB Rows x 15 reps (Mod)
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 30 seconds
Strict TTB x 5-10 reps
Rest 90 seconds

L3: Self led Warm-Up.

A1. 3 sets of:
Tall Jerk x 3-5 reps @ 30-40%
Rest 90 seconds
A2. 3 sets of:
Jerk Balance x 3-5 reps @ 40-50%
Rest 90 seconds

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

C. EMOM x 12 minutes
Min 1: DB Push Press x 10 (55/35)
Min 2: Bar Muscle Ups x 3-5 reps

D. 3 sets of:
Banded Sit Ups x 25 reps
Rest 30 seconds
Hanging Hollow Hold x 30 seconds
Rest 90 seconds

2-A-DAY

Leve 2:

For time:
21.15.9
CTB Pull Ups
OH Squats (95/65)
TC: 10 minutes

Level 3:

For time:
30 Cal Row
20 Burpee Box Jump Overs (30/24″)
10 Power Cleans (185/135)
TC: 7 minutes

 

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May 28, 2017  by

Monday May 29th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21.15.9
Muscle Ups
OH Squats (115/85)
TC: 12 minutes

*Pack
21.15.9
Muscle Ups or Transitons
OH Squats (95/65)
*Pup
15.12.9
Muscle Ups or Transitons
21.15.9
OH Squats (Scale as needed)

STRENGTH

L1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Push Press
*Sets 1-2 x 8 reps @ 7RPE
*Sets 3-4 x 6 reps @ 7RPE
*Sets 5-6 x 4 reps @ 7RPE

B. For time:
21.15.9
CTB Pull Ups
OH Squats (75/55)
TC: 10 minutes

L2: Self led Warm-Up.

A. EMOM x 8 minutes
Min 1: Power Snatch + 3 Snatch Balance
Min 2: Seated Box Jump x 4 reps
*Use 50-55% of 1RM for Snatch Balance

B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65%
*Sets 5-6 x 1+2+3 @ 70%

C. 3 sets of:
Strict P-Bar Dips x 6-8 reps
Rest 30 seconds
Med Ball Hamstring Curls x 10-12 reps
Rest 30 seconds
Med Ball V-Ups x 10-12 reps
Rest 90 seconds

L3: Self led Warm-up.

A. Every 3 minutes x 4 sets
3 sec Pause Front Squats
*Sets 1-2 x 4 reps @ 60% of 1RM
*Sets 3-4 x 2 reps @ 70%

B1. Every 2 minutes x 3 sets
3-Pos Clean (HH+Hang+Floor) @ 65-70%
B2. Every 2 minutes x 3 sets
Hang Clean + Clean @ 70-75%
B3. Every 2 minutes x 3 sets
Clean x 1 @ 75-70%

C. 3 sets of:
DB Russian Step Ups x 8-10/Leg (Mod-Tough)
Rest 30 seconds
Incline DB Rows x 15 reps (Mod)
Rest 30 seconds
Partner Leg Throw Downs x 10 reps
Rest 90 seconds
*Throw Downs – Middle,Right,Left = 1*

2-A-DAY

Level 2:

2-3 sets of:
800m run @ Easy Pace
200m run @ 1 Mile PR Pace
800m run @ Recovery Pace
200m run @ 1 Mile PR Pace
Rest 2 minutes

Level 3:

5 sets of:
500m row @ 2KM PR Pace
250m row @ Recovery Pace
250m row @ 2KM PR Pace
250m row @ Recovery Pace
Rest 2 minutes

 

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May 26, 2017  by

Saturday May 27th

– Midday 3.0 from 9:30am-11:30am

WOD

In 12 minutes
Build to a 3RM Hang Squat Clean

— Rest 3 minutes —

In 15 minutes
Build to a 3RM Front Squat

— Rest 3 minutes —

In 12 minutes
Build to a 3RM Split Jerk

*Pack
Same as Rx
*Pup
Build to weight where you can focus
on good technique and feel comfortable.

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 8 reps @ 65%
*Sets 3-4 x 6 reps @ 70%
*Sets 5-6 x 4 reps @ 75%

B. EMOM x 10 minutes
Min 1: 5 Power Clean @ 65-70%
Min 2: 10 Front Squats
*Front Sq, same as Power Clean weight.

C. 3 sets of:
TGU x 3 reps/Side
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

L3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Wtd Pull Up x 5 reps
*Build to a 5RM for the day.

B. EMOM x 15 minutes
Min 1: DB Bench Press x 6 reps (Heavy)
Min 2: TTB x 10-15 reps
Min 3: Burpees x 8 (6″ Target)

C. Complete 3 sets of:
100m Right KB Farmer Carry (32/24kg)
Russian KB Swings x 15 reps
100m Left KB Farmer Carry
Russian KB Swings x 15 reps
Rest as needed b/t sets

2-A-DAY

Rest Day

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May 25, 2017  by

Friday May 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
250m row
12 Squat Snatches (65/45)
21 Push Ups

*Pack
3 rounds for time:
250m row
12 Squat Snatches (65/45)
21 Push Ups
*Pup
3 rounds for time:
250m row
9 Squat Snatches (45/35)
15 Push Ups

STRENGTH

L1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Clean + Push Press
*Sets 1-2 x 3+3 @ 6RPE
*Sets 3-4 x 2+2 @ 7RPE
*Sets 5-6 x 1+1 @ 8RPE

B. 3 rounds for time
200m run
12 HR Push Ups
21 KB Swings (1.5/1pd)

L2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Press
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 4 reps @ 70%
*Sets 5-6 x 2 reps @ 75%

B. EMOM x 10 minutes
Min 1: 5 Power Snatch @ 65-70%
Min 2: 10 OH Squats
*OHSq, same as Power Snatch weight.

C. 3 sets of:
Seated DB Arnold Press x 10-12 reps
Rest 30 seconds
Banded Lat Pull Downs x 25 reps
Rest 30 seconds
Side Plank x 30-45 seconds/Side
Rest 90 seconds

L3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 8 reps @ 65%
*Sets 3-4 x 6 reps @ 70%
*Sets 5-6 x 4 reps @ 75%

B1. Every 2 minutes x 3 sets
Shoulder Press x 6 reps @ 60-65%
B2. Every 2 minutes x 3 sets
Push Press x 4 reps @ 70-75%
B3. Every 2 minutes x 3 sets
Push Jerk x 2 reps @ 80-85%

C. 3 sets of:
200m FWD Sled Walk (135/90)
Rest 30 seconds
Hip Extensions x 15 reps @ 3131 TEMPO
Rest 30 seconds
KB Front Rack Carry x 100m (1.5/1pd)
Rest 90 seconds

2-A-DAY

Level 2:

For time:
100 Dbl-Unders
Into…
8 rounds of:
4 Burpees (6″ Target)
8 TTB
12 Wall Balls (20/14)
Into…
100 Dbl-Unders

Level 3:

3 rounds for time:
400m run
12 Alt DB Snatch (55/35)
21 HR Push Ups

 

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May 24, 2017  by

Thursday May 25th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
1200m run
Into…
12 rounds of:
4 Strict HSPU
8 CTB Pull Ups
12 Squats
TC: 20 minutes

*Pack
1200m run
Into…
12 rounds of:
4 HSPU
8 CTB Pull Ups
12 Squats
*Pup
800m run
Into…
8 rounds of:
4 Box HSPU
8 Banded Pull Ups
12 Squats

STRENGTH

L1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-2 x 8 reps @ 7RPE
*Sets 3-4 x 6 reps @ 7RPE
*Sets 5-6 x 4 reps @ 7RPE

B. For time
800m run
Into…
10 rounds of:
4 DB Push Press (55/35)
8 Pull Ups
12 Squats

L2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 8 reps @ 65%
*Sets 3-4 x 6 reps @ 70%
*Sets 5-6 x 4 reps @ 75%

B. EMOM x 12 minutes
Min 1: 5-10 HSPU
Min 2: 8-10 CTB Pull Ups
Min 3: 10-12 Goblet Squats (2/1.5pd)

C. 3 sets of:
RDL x 10 reps (Moderate)
Rest 30 seconds
Single Arm DB Row x 8 reps/Arm (Heavy)
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds

L3: Self led Warm-Up.

A. 4 sets of:
Muscle Snatch + Snatch Balance
*Sets 1-2 x 3+3 @ 45-50%
*Sets 3-4 x 1+2 @ 50-55%
Rest 90 seconds b/t sets

B1. Every 2 minutes x 3 sets
3-Pos Snatch (HH+Hang+Floor) @ 65-70%
B2. Every 2 minutes x 3 sets
Hang Snatch + Snatch @ 70-75%
B3. Every 2 minutes x 3 sets
Snatch x 1 @ 75-70%

C. 3 sets of:
TGU x 3 reps/Side
Rest 30 seconds
Reverse Front Lunge x 10/Leg (Moderate)
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
400m run
12 Squat Snatches (75/55)
21 Push Ups

Level 3:

For time:
1200m run
Into…
12 rounds of:
4 Strict HSPU
8 CTB Pull Ups
12 Squats
TC: 20 minutes

 

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May 23, 2017  by

Wednesday May 24th

– No Midday 3.0

WOD

Rest Day

or

For Time; In Pairs
80 Thrusters (75/55)
40 Bar Facing Burpees
60 Thrusters
30 Bar Facing Burpees

*Only One athlete may perform the Thrusters at a time.
*Both Athletes will perform the Burpees together.

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

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May 22, 2017  by

Tuesday May 23rd

– No Midday 3.0

WOD

For time:
50ft Bear Crawl (25ft O/B)
10 TTB
10 Deadlifts (300/210)
50ft Bear Crawl
12 TTB
12 Deadlifts
50ft Bear Crawl
14 TTB
14 Deadlifts
50ft Bear Crawl
16 TTB
16 Deadlifts

*Pack
TTB
Deadlifts (225/155)
*Pup
Knee Tucks
Deadlifts (155/105)

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Light Skill Work or Mobility

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