July 2017

July 31, 2017  by

Tuesday August 1st

– No Midday 3.0

WOD

AMRAP in 12 minutes
1 Strict Muscle Ups
5 Wall Balls (20/14)
2 Strict Muscle Ups
10 Wall Balls
3 Strict Muscle Ups
15 Wall Balls
*Adding 1 Strict Muscle and 5 Wall Balls each round.

*Pack
AMRAP in 12 minutes
1 Muscle Ups or Strict Transition
5 Wall Balls (20/14)
2 Muscle Ups
10 Wall Balls
3 Muscle Ups
15 Wall Balls
*Add 1 Muscle and 5 Wall Balls each round.
*Pup
AMRAP in 12 minutes
1 Strict Muscle Ups Transition
5 Wall Balls (Scale as needed)
2 Strict Muscle Ups
10 Wall Balls
3 Strict Muscle Ups
15 Wall Balls
*Add 1 Strict Muscle Transition and 5 Wall Balls each round.

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat x 3 reps
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%

B1. EMOM x 5 minutes
Power Snatch + Snatch + OH Squat @ 70-75%
– Rest 2 minutes –
B1. EMOM x 5 minutes
Snatch + OH Squat @ 75-80%

C. 3 sets of:
HSPU x 5-7 reps (Strict or Kipping)
Rest 30 seconds
Single Leg RDL x 10 reps/Leg (Mod)
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Clean + Front Squat + Jerk
*Sets 1-2 x 1+2+1 @ 70%
*Sets 3-4 x 1+3+1 @ 75%
*Sets 5-6 x 1+2+1 @ 80%

B. 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)

C. 3 sets of:
KB Front Rack Step Ups x 10 reps/Leg
Rest 30 seconds
Seated Good Mornings x 15 reps (Light-Mod)
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
200m Farmer Carry (1.5/1pd)
20 KB Push Ups
10 KB Push Jerks

Level 3:

AMRAP in 30 minutes
800m run
15 Pull Ups
15 Burpee Box Jumps (24/20″)
500m row
15 Pull Ups
15 Burpee Box Jumps
150 Dbl-Unders

 

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July 30, 2017  by

Monday July 31st

– Midday 3.0 from 10:30am-12:30pm

Weight Lifting Skill:

Every 2 minutes x 6 sets
Power Snatch + OH Squat

*Build to Heavy set for the day.

WOD

AMRAP in 7 minutes of:
50 Dbl-Unders
10 OH Squats (135/95)

*Pack
AMRAP in 7 minutes of:.
30-50 Dbl-Unders
10 OH Squats (95/65)
*Pup
AMRAP in 7 minutes of:.
30 Dbl-Unders or 60 Single Skips
10 OH Squats (Scale as needed)

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
High Hang Clean + Push Press +
Hang Clean + Push Jerk + Clean + Jerk
*Build to a Heavy set for the day.
*Set must be unbroken.

B1. EMOM x 5 minutes
Thrusters x 5 reps (135/95)
B2. EMOM x 5 minutes
Thrusters x 3 reps (155/105)

C. 3 sets of:
DB Bent Over-Rows x 8-10 reps (Tough)
Rest 30 seconds
MedBall Push Ups x 10-15 reps
Rest 30 seconds
L-Sit Over & Backs x 12-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. Every 2 minutes x 6 sets
Power Snatch + Snatch + OH Squat
*Build to a Heavy set for the day.

C. 3 sets of:
Snatch Grip Rows x 6-8 reps (Tough)
Rest 30 second
DB OH Squat x 8-10 reps/Arm (Moderate)
Rest 30 seconds
Hanging L-Hold x 30-45 seconds
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
400m run
15 KB Swings (2/1.5pd)
5 Wall Walks

Level 3:

3 rounds for time:
1200m run
20 L-Pull Ups
30 KB Swings (1.5/1pd)

 

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July 28, 2017  by

Saturday July 29th

– Midday 3.0 from 9:30am-11:30am

WOD

Deadlift
1-1-1-1-1

A. 2 sets of:
Deadlift x 5 reps @ 50-60%
B. 2 sets of:
Deadlift x 3 reps @ 60-70%
Suggested Increases:
Set 1 x 1 @ 75%
Set 2 x 1 @ 80%
Set 3 x 1 @ 85%
Set 4 x 1 @ 90%
Set 5 x 1 @ 95% +
* Pack – Same as Rx
* Pups – 5 sets x 5 reps @ 50-60 % Effort

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

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

B. EMOM x 20 minutes
Min 1: 20/15 Cal Row
Min 2: 30 Dbl-Unders + 10 HR Push Ups
Min 3: 5 BOTB + 5 Push Jerks (135/95)
Min 4: Rest

C. EMOM x 8 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

Level 3: Self led Warm-UP.

A. Every 4 minutes x 5 sets
15 Cal Row
20 Wall Balls (30/20)
15 Cal Row

B. 5 rounds for time:
200m Farmer Carry (1.5/1pd)
20 KB Push Ups
10 KB Push Jerks

C. EMOM x 8 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

2-A-DAY

Rest Day

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July 27, 2017  by

Friday July 28th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 30 minutes
800m run
15 Pull Ups
15 Burpee Box Jumps (24/20″)
500m row
15 Burpee Box Jumps
15 Pull Ups
150 Dbl-Unders

*Pack
AMRAP in 25 minutes
800m run
12 Pull Ups
12 Burpee Box Jumps (24/20″)
500m row
12 Burpee Box Jumps
12 Pull Ups
100 Dbl-Unders
*Pup
AMRAP in 20 minutes
600m run
10 Banded Pull Ups
10 Burpee Box Jumps (20/16″)
500m row
10 Burpee Box Jumps
10 Banded Pul Ups
50 Dbl-Unders

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 5 sets
Bench Press
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 6 reps @ 8RPE
*Set 5 x 10 reps @ 6RPE

B. AMRAP in 20 minutes
800m run
15 Pull Ups
15 Burpee Box Jumps (24/20″)
400m run
15 Burpee Box Jumps
15 Pull Ups
100 Dbl-Unders

Level 2: Self led Warm-Up.

A1. EMOM x 5 minutes
3-Pos Power Snatch @ 70-75%
— Rest 2 minutes —
A2. EMOM x 5 minutes
2-Pos Power Snatch @ 75-80%

B. EMOM x 10 minutes
Min 1: Hang Power Cleans x 10 reps (115/85)
Min 2: TTB x 12 reps

C. 3 sets of:
KB Front Rack Step Ups x 20 Alt reps
Rest 30 seconds
Dbl KB Russian Swings x 15 reps
Rest 30 seconds
30s Hollow Hold + 15-20 Hollow Rocks
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
High Hang Clean + Push Press +
Hang Clean + Push Jerk + Clean + Split Jerk
*Build to a Heavy set for the day.
*Set must be unbroken.

B. EMOM x 10 minutes
Min 1: OH Squats x 10 reps (135/95)
Min 2: CTB Pull Ups x 15 reps

C. 3 sets of:
Reverse Barbell Lunges x 20 Alt reps (Tough)
Rest 30 seconds
Banded KB Swings x 15 reps (2/1.5pd)
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

2-A-DAY

Level 2:

For Time:
15.12.9.6
Sq Clean Thrusters (95/65)
*5 Box Jump Overs (24/20″) b/t

Level 3:

6 sets for time:
200m run
Unbroken Clean & Jerk (135/95)
Rest 2 minutes b/t sets

*Sets 1-3 x 10 reps @ 135/95
*Sets 4-6 x 5 reps @ 205/135

 

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July 26, 2017  by

Thursday July 27th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 15 minutes
30 Squats
20 HSPU
10 Deadlifts (225/155)
*Strict or Kipping.

*Pack
AMRAP in 15 minutes
30 Squats
10 HSPU
10 Deadlifts (185/135)
*Strict or Kipping.
*Pup
AMRAP in 15 minutes
20 Squats
10 Box HSPU or DB Press
10 Deadlifts (135/95)

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 10 minutes
30 Squats
15 DB Push Press (40/30)
10 Deadlifts (185/135)

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 5 reps @ 70-75%
*Sets 3-4 x 3 reps @ 80-85%
*Sets 5-6 x 1 rep @ 85-90%

B1. Every 2 minutes x 6 sets
Hang Clean Pull (BTK) + Hang Clean (ATK)
*Build to a Heavy set for the day.
B2. EMOM x 5 minutes
3 Hang Clean @ 70-75% of “B1”

C. 3 sets of:
Snatch Grip Rows x 12-15 reps (Moderate)
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 7 sets
Front Squat
*Sets 1-2 x 5 reps @ 70-75%
*Sets 3-4 x 3 reps @ 80-85%
*Sets 5-7 x 1 rep @ 85-90%

B1. EMOM x 5 minutes
3-Pos Power Snatch @ 70-75%
— Rest 2 minutes —
B2. EMOM x 5 minutes
2-Pos Power Snatch @ 75-80%

C. 3 sets of:
Hang Snatch Pulls x 3 reps @ 80-85%
Rest 30 seconds
Seated Arnold Press x 6-8 (Tough)
Rest 30 seconds
30s Hollow Hold + 15-20 Hollow Rocks
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 30 minutes
800m run
15 Pull Ups
15 Burpee Box Jumps (24/20″)
500m row
15 Pull Ups
15 Burpee Box Jumps
150 Dbl-Unders

Level 3:

AMRAP in 12 minutes
1 Strict Muscle Ups
5 DB Squat Cleans (45/30)
2 Strict Muscle Ups
10 DB Squat Cleans
3 Strict Muscle Ups
15 DB Squat Cleans
*Continue adding 1 Strict Muscle and 5 DB Cleans each round.

 

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July 25, 2017  by

Wednesday July 26th

– No Midday 3.0

WOD

Rest Day

or

For time: In Pairs
10.8.6.4.2
Squats Cleans
200m run

Clean weights:
10 @ 115/85
8 @ 135/95
6 @ 155/105
4 @ 165/115
2 @ 185/135

*Athlete “A” completes 10 Squats cleans and runs 200m, then Athlete “B” completes 10 Squat cleans and runs 200m etc..
*Any Athlete may change the barbell weights.

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

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July 24, 2017  by

Tuesday July 25th

– No Midday 3.0

WOD

Snatch Balance
1-1-1-1-1

A. 2 sets of:
Snatch Balance x 3 reps @ 40-50%
B. 2 sets of:
Snatch Balance x 2 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

CashOut x 3 sets of:
Seated DB Press x 10 reps
Russian KB Swings x 12 reps
Banded Pull Aparts x 15-25 reps
— Rest 60 seconds —

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Hang Snatch Pull (BTK) + Hang Snatch (ATK)
*Build to a Heavy set for the day.

B1. EMOM x 5 minutes
Hang Snatch Pull (BTK) + Hang Snatch (ATK)
B2. EMOM x 5 minutes
Hang Snatch (ATK)
*B1 @ 70% of “A”
*B2 @ 75% of “A”

C. 3 sets of:
Clean Pendlay Rows x 10-12 reps (Mod-Tough)
Rest 30 second
BTN Shoulder Press x 8-10 reps (Moderate)
Rest 30 seconds
Plank Plate Slides x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B1. EMOM x 5 minutes
Clean x 3 reps @ 75%
B2. EMOM x 5 minutes
Clean x 2 reps @ 80%
B3. EMOM x 5 minutes
Clean x 1 @ 85%
*Rest 1-2 minutes b/t EMOM’s

C. 3 sets of:
Wtd Pull Ups x 4-6 reps
Rest 30 seconds
Bent-Over DB Fly’s x 25 reps (Light)
Rest 30 seconds
Ab Roll Outs x 12-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
15 TTB
12 Wall Balls (30/20)
9 Strict Pull Ups
500m row

Level 3:

4 rounds for time:
25 GHD Sit Ups
3 Rope Climbs
400m run

 

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July 23, 2017  by

Monday July 24th

– Midday 3.0 from 10:30am-12:30pm

WOD

4 rounds for time:
25 Sit Ups
25 Squats
3 Rope Climbs
400m run

*Pack
4 rounds for time:
25 Sit Ups
25 Squats
2 Rope Climbs
400m run
*Pup
3 rounds for time:
20 Sit Ups
20 Squats
1 Rope Climb or 3 Stand to Lowers
400m run

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds for time:
25 Sit Ups
25 Squats
12 Strict Pull Ups
400m run

Level 2: Self led Warm-Up.

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

B1. EMOM x 5 minutes
Clean x 3 @ 75%
B2. EMOM x 5 minutes
Clean x 1 @ 80-85%

C. 3 sets of:
DB Shoulder Press x 12 Alt reps (Tough)
Rest 30 seconds
Bent-Over DB Fly’s x 25 reps (Light)
Rest 30 seconds
Ab Roll Outs x 12-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 7 sets
Back Squat
*Sets 1-2 x 5 reps @ 70-75%
*Sets 3-4 x 3 reps @ 80-85%
*Sets 5-7 x 1 rep @ 85-90%

B. Every 2 minutes x 6 sets
Hang Snatch Pull (BTK) + Hang Snatch (ATK)
*Build to a Heavy set for the day.

C. 3 sets of:
Clean Pendlay Rows x 10-12 reps (Mod-Tough)
Rest 30 second
BTN Shoulder Press x 8-10 reps (Moderate)
Rest 30 seconds
Plank Plate Slides x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes of:.
50 Dbl-Unders
10 OH Squats (135/95)

Level 3:

AMRAP in 7 minutes of:.
50 Dbl-Unders
10 OH Squats (135/95)

 

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