Saturday July 1st

– Midday 3.0 from 9:30am-11:30am
– Reminder the GYM will be Closed Sunday & Monday for Canada Day long weekend.

WOD

AMRAP in 12 minutes of:
9 Deadlifts (165/115)
6 Burpees
3 Power Cleans

*Pack
AMRAP in 12 minutes of:
9 Deadlifts (135/95)
6 Burpees
3 Power Cleans
*Pup
AMRAP in 12 minutes of:
9 Deadlifts (95-115/55-75)
6 Burpees
3 Power Cleans

STRENGTH

*Today is the last day of this block. We will De-load until July 10th.

Level 1: Do the Class.

Level 2: Self led Warm-Up.

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

B. EMOM x 20 minutes
Min 1: 10 DB Thrusters (45/30)
Min 2: 60 Dbl-Unders
Min 3: 5 Man-Makers (45/30)
Min 4: 12/10 Cal Row

C. Complete:
200m BWD Sled Walk (135/90)
200m KB Front Rack Carry (1.5/1pd-Hand)
200m BWD Sled Walk

Level 3: Self led Warm-Up.

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

B. EMOM x 24 minutes
Min 1: 3 Clean & Jerk (225/155)
Min 2: 200m run
Min 3: 5 Muscle Ups
Min 4: 200m run

C. Complete:
200m BWD Sled Walk (135/90)
200m KB Front Rack Carry (1.5/1pd-Hand)
200m BWD Sled Walk


2-A-DAY

Rest Day

Friday June 30th

– Midday 3.0 from 10:30am-12:30pm
* Reminder the Gym with be CLOSED Sunday & Monday (July 2nd-3rd)

WOD

AMRAP in 20 minutes
10 L-Pull Ups
10 Strict HSPU
20 Hip Extensions

*Pack
AMRAP in 20 minutes
10 Strict Pull Ups
5 Strict HSPU or 10 DB Press
20 Hip Extensions
*Pup
AMRAP in 15 minutes
10 Banded Strict Pull Ups
10 DB Press
15 Hip Extensions

STRENGTH

*Saturday will be the last day of this block. We will De-load until July 10th.

Level 1: Class Warm-0Up.

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

B. AMARP in 10 minutes
10 Strict Pull Ups
10 DB Push Press (45/30)
20 KB Swings (1.5/1pd)

Level 2: Self led Warm-Up.

A1. Every 3 minutes x 3 sets
Front Squats x 5 reps @ 70%
A2. Every 3 minutes x 3 sets
Front Squats x 10 reps @ 50%

B. EMOM x 12 minutes
Min 1: Russian KB Swings x 15 reps (2/1.5pd)
Min 2: P-Bar Dips x 8-10 reps
Min 3: GHD Sit Ups x 10-12 reps (Half or Full)

C. 3 sets of:
Lateral DB Step Ups x 8-10 reps/Leg (Tough)
Rest 30 seconds
Incline DB Rows x 15 reps (Mod)
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat Cluster
*Sets 1-2 x 3.3 reps @ 75%
*Sets 3-4 x 2.2 reps @ 80%
*Sets 5-6 x 1.1 reps @ 85%

B1. Every 2 minutes x 3 sets
Shoulder Press x 10 reps @ 50-55% of 1RM
B2. Every 2 minutes x 3 sets
Push Press x 10 reps @ 50-55% of 1RM
B3. Every 2 minutes x 3 sets
Push Jerk x 10 reps @ 50-55% of 1RM

C. 3 sets of:
Powell Raises x 15 reps/Arm (Light)
Rest 30 seconds
Banded Hip Thrusts x 25 reps
Rest 30 seconds
KB Front Rack + OH Carry x 50m/Side
Rest 90 seconds

2-A-DAY

Level 2:

For time; In Pairs
1 Mile Run
100 Wall Balls (20/14)
100 TTB
100 Cal Row
100 Push Press (95/65)
100 Wall Balls
1 Mile Run
*Mile runs are broken into sets of 200m

Level 3:

3 rounds for time:
15 Cal Row
12 Power Snatch (95/65)
9 Burpees

 

Thursday June 29th

– Midday 3.0 from 10:30am-12:30pm

WOD

A. 2 sets of:
Front Squat x 5 reps @ 50-60%
B. 2 sets of:
Front Squat x 3 reps @ 60-70%
C. Front Squat
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% +
*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Front Squat x 3-5 reps
*Build to weight where you can focus
on good technique and feel comfortable with.

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 3 sets
Shoulder Press x 6 reps @ 60% of 1RM
A2. Every 2 minutes x 3 sets
Push Press x 4 reps @ 70% of 1RM
A3. Every 2 minutes x 3 sets
Push Jerk x 2 reps @ 80% of 1RM
*Take the bar from the floor*

B. EMOM x 10 minutes
3 Power Clean + 3 Front Sq + 3 Push Jerk
*135-165/95-115

C. 3 sets of:
DB Tate Press x 20 reps (Light)
Rest 30 seconds
Bent-Over Barbell Rows x 15 reps (Mod)
Rest 30 seconds
Hollow Rocks x 30 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 6 minutes (Light-Mod)
3 High Hang Muscle Snatch
3 Snatch Balance

B. Every 2 minutes x 6 sets
High Hang Snatch + Hang Snatch + Snatch
*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:
Snatch Pendlay Rows x 10 reps @ 50-55%
Rest 30 seconds
Dbl KB Swings x 10 reps (1.5/1pd-Hand)
Rest 30 seconds
Turkish Sit Ups x 6-8 reps/Arm
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
15 Cal Row
12 Power Snatch (95/65)
9 Burpees

Level 3:

For time; In Pairs
2000m row
100 Wall Balls (30/20)
100 GHD Sit Ups
100 Assault Bike Cals
100 Strict HSPU
100 Wall Balls
2000m row

 

Wednesday June 28th

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 7 minutes; In Pairs
6 Alt DB Snatch (55/35)
7 Box Jumps (24/20″)
8 TTB

– Rest 2 minutes –

AMRAP in 7 minutes; In Pairs
30 Dbl-Unders
15 KB Swings (1.5/1pd)
10 Goblet Squats (1.5/1pd)

*Athlete “A” performs 6 DB Snatch then “B” performs 6 DB Snatch then back to athlete “A” for 7 Box Jumps
then “B” then athlete “A” completes 8 TTB then “B” back and forth for 7 minutes.

*Keep the same format for the seconds 7 min AMRAP.

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

Tuesday June 27th

– No Midday 3.0

WOD

AMRAP in 30 minutes
800m run
10 Deadlifts (315/225)
800m run
50 Sit Ups

*Pack
AMRAP in 30 minutes
800m run
10 Deadlifts (225-275/155-190)
800m run
50 Sit Ups
*Pup
AMRAP in 30 minutes
400m run
10 Deadlifts (135-185/95-125)
400m run
30 Sit Ups

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Clean & Jerk
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+3 @ 75%

B. EMOM x 10 minutes
Min 1: 10 Front Squats (155/110)
Min 2: 5-10 HSPU

C. 3 sets of:
TGU x 5 reps/Side
Rest 30 seconds
Incline DB Press + Tate Press x 10 reps
Rest 30 seconds
Hanging L-Hold x Max Effort
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 12 minutes
Min 1: Bar Muscle Ups x 3-5 reps
Min 2: GHD Sit Ups x 15-20 reps
Min 3: Deficit HSPU x 3-5 reps (Tough)

B. Every 2 minutes x 6 sets
High Hang Snatch+ Hang Snatch + Snatch
*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:
Hang Snatch Pull x 7 reps @ 65-70%
Rest 30 seconds
KB Front Rack Reverse Lunge x 20 Alt reps
Rest 30 seconds
KB Overhead Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time:
8 Alt DB Snatch (70/50)
12 Burpee Box Jump Overs (24/20″)

Level 3:

5 rounds for time:
60 Dbl-Unders
20 Alt DB Snatch (50/35)
10 Burpees

 

Monday June 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
15 Cal Row
12 Power Snatch (95/65)
9 Burpees

*Pack
3 rounds for time:
15 Cal Row
12 Power Snatch (75/55)
9 Burpees
*Pup
3 rounds for time:
12 Cal Row
9 Power Snatch (65/45)
6 Burpees

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds for time:
200m run
12 Alt DB Snatch (50/35)
9 Burpees

Level 2: Self led Warm-Up.

A. EMOM x 8 minutes
Min 1: Muscle Snatch x 6 reps (75/55)
Min 2: Barbell Jump Squats x 6 (75/55)

B. Every 2 minutes x 6 sets
High Hang Snatch+ Hang Snatch + Snatch
*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:
Seated Arnold Press x 10 reps (Tough)
Rest 30 seconds
Single Leg RDL x 10 reps/Leg (Mod)
Rest 30 seconds
3 Strict TTB +5 Kipping TTB + 3 Strict TTB
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 3 minutes x 6 sets
3 sec Pause Front Squats
*Sets 1-2 x 2 reps @ 75-80% of 1RM
*Sets 3-6 x 1 rep @ 80-85%%

B1. EMOM x 5 minutes
3 Power Clean @ 65%
B2. EMOM x 5 minutes
Power Clean + Clean @ 70%
B3. EMOM x 5 minutes
Clean @ 75%

C. 3 sets of:
Lateral DB Step Ups x 8-10 reps/Leg (Tough)
Rest 30 seconds
Incline DB Rows x 15 reps (Mod)
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2 & Level 3

For time:
800m run
40 Wall Balls (20/14)
10 CTB Pull Ups
600m run
30 Wall Balls
15 CTB Pull Ups
400m run
20 Wall Balls
20 CTB Pull Ups
200m run
10 Wall Balls
25 CTB Pull Ups

Saturday June 24th

– Midday 3.0 from 9:30am-11:30am

WOD

5 rounds for time:
25 Wall Balls (20/14)
30 Pull Ups
TC: 20 minutes

*Pack
4 rounds of:
25 Wall Balls (20/14)
20 Pull Ups
*Pup
3 rounds of:
20 Wall Balls (Scale as needed)
20 Banded Pull Ups

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Wtd Dip x 3 reps
*Build to a 3RM for the day.

B. EMOM x 20 minutes
Min 1: 20 Goblet Squats (2/1.5pd)
Min 2: 5 Burpee Pull Ups + 20 Dbl-Unders
Min 3: 15 KB Swings (2/1.5pd)
Min 4: 5 BBJO (24/20″) + 20 Dbl-Unders

C. Complete:
600m Sled Walk (135/90)

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 8 reps @ 70%
*Sets 3-4 x 6 reps @ 75%
*Sets 5-6 x 4 reps @ 80%

B. AMRAP in 30 minutes
800m run
10 Deadlifts (315/225)
800m run
20 Strict HSPU

C. Complete:
30 Alt Turkish Gets (1.5/1pd)

2-A-DAY

Rest Day

Friday June 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

A. Every 2 minutes x 4 sets
Weighted Dip x 3 reps

*Build to a 3RM for the day.
*Rings or P-Bars

*Pack
Every 2 minutes x 4 sets
Weighted Dip x 3 reps
*Pup
Every 2 minutes x 4 sets
P-Bar Dips x 5 reps

B. Tabata Squats (20s on/10s off)
Wtd Squat (45/35lb Plate) x 8 rounds

*Pack
Tabata Squats (35/25lb Plate)
*Pup
Tabata Squats (25/15lb Plate)

STRENGTH

Level 1:

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

B. Tabata Squats (20s on/10s off)
Wtd Squat (45/35lb Plate) x 8 rounds

Level 2:

A. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Sets 1-2 x 2+4 reps @ 75%
*Sets 3-4 x 3+6 reps @ 70%
*Sets 5-6 x 4+8 rep @ 65%
*No TnG reps.

B. EMOM x 10 minutes
Min 1: 10 DB Thrusters (45/30)
Min 2: 10 Burpee Box Jumps (24/20″)

C. 3 sets of:
Seated BTN Tricep Extension x 10-12 reps
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3:

A1. Every 3 minutes x 3 sets
Back Squats x 5 reps @ 75%
A2. Every 3 minutes x 3 sets
Back Squats x 10 reps @ 55%

B1. Every 2 minutes x 4 sets
Push Press x 4 reps @ 70-75%
B2. Every 2 minutes x 4 sets
Push Jerk x 4 reps @ 75-80%
*Not TnG reps.

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

Level 2:

3 rounds for time:
20 Cal Row
15 Hang Power Clean (115/85)
400m run

Level 3:

5 rounds for time:
5 Clean & Jerk (115/85)
7 TTB
9 Box Jumps (24/20″

 

Thursday June 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
30 KB Swings (1.5/1pd)
20 Triple Unders
400m run

*Pack
3 rounds for time:
30 KB Swings (1.5/1pd)
10 Triple Unders or 60 Dbl-Unders
400m run
*Pup
3 rounds for time:
30 KB Swings (Scale as needed)
30 Dbl-Unders or 100 Skips
200m run

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds for time:
30 KB Swings (1.5/1pd)
60 Dbl-Unders
400m run

Level 2: Self led Warm-Up.

A1. Every 3 minutes x 3 sets
Back Squats x 5 reps @ 75%
A2. Every 3 minutes x 3 sets
Back Squats x 10 reps @ 55%

B. EMOM x 12 minutes
Min 1: Rings to Chest Pull Up x 3-5 reps
Min 2: HS Hold x 30-45 seconds
Min 3: 10 Hollow Rocks + 20s Hollow Hold

C. 3 sets of:
Lateral DB Step Ups x 8-10 reps/Leg (Tough)
Rest 30 seconds
DB Bent-Over Fly’s x 15 reps (Mod)
Rest 30 seconds
Partner Leg Throw Downs x 10 reps
Rest 90 seconds
*Throw Downs – Center,Right,Left = 1*

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets (Light-Mod)
Snatch High Pull x 2
Muscle Snatch x 1
OH Squat x 2
Snatch Balance x 1

B1. EMOM x 5 minutes
3 Power Snatch @ 65%
B2. EMOM x 5 minutes
Power Snatch + Snatch @ 70%
B3. EMOM x 5 minutes
Snatch @ 75%

C. 3 sets of:
Clean Pendlay Rows x 10 reps @ 40-50%
Rest 30 seconds
GH Raises x 8-10 reps
Rest 30 seconds
Ab Roll Outs x 15 reps
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 11 minutes
5 Deadlifts (275/190)
18 Wall Balls (20/14)
17 Burpees Over the Bar

Level 3:

For time:
1000m row
3 rounds of:
10/7 Muscle Ups
15 Hang Power Cleans (135/95)
10 Bar Facing Burpees
Finish with…
1000m row

 

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