– Midday 3.0 from 10:30am-12:30pm
WOD
“Tabata Something Else”
8 rounds each of 20s On/10s Off
Pull Ups
Push Ups
Sit Ups
Squats
*Score is total reps.
*Pack
Same as Rx
*Pup
Banded Pull Ups or Ring Rows
Knee Push Ups or Banded
STRENGTH
Level 1: Class Warm-Up.
A. Every 2 minutes x 6 sets
Hang Power Snatch + Power Snatch
*Sets 1-2 x 3+2 @ 6RPE
*Sets 3-4 x 2+2 @ 7RPE
*Sets 5-6 x 1+2 @ 8RPE
B. 4 rounds of
20 seconds of Pull Ups x ME
Rest 10 seconds
20 seconds of Push Ups x ME
Rest 10 seconds
20 seconds of Sit Ups x ME
Rest 10 seconds
20 seconds of Squats x ME
Rest 10 seconds
Level 2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 6 reps @ 70%
*Sets 5-6 x 4 reps @ 75%
B. Every 90 seconds x 6 sets
Power Clean + Push Press + Push 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%
C. 3 sets of:
Snatch Pendlay Rows x 6-8 reps @ 40-50%
Rest 30 seconds
Single Arm DB Press x 10 Alt Press (Mod-Tough)
Rest 30 seconds
WTD Chinese Plank Hold x 30-45 seconds
Rest 90 seconds
Level 3: Self led Warm-Up.
A. Every 2 minutes x 8 sets of:
BTN Push Press + Snatch Balance + OH Squat
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65-70%
*Sets 5-6 x 1+2+3 @ 75-80%
*Sets 7-8 x 1+1+1 @ Heavy Set
B. EMOM x 10 minutes
Min 1: 5 Burpees OTB + 3 Power Snatch (135/95)
Min 2: 3 Burpees OTB + 5 OH Squats (135/95)
C. 3 sets of:
Dbl-DB Single Leg RDL x 10 reps/Side
Rest 30 seconds
Hang Clean Pull + Clean Pull x 3+1 @ 70%
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds
2-A-DAY
Level 2:
AMRAP in 7 minutes
5 Box Jumps (30/24″)
3 Squat Cleans (185/135)
Level 3:
8 rounds of
20 seconds of Assault Bike x Max Cals
Rest 10 seconds
20 seconds of Lateral Box Jump Overs (24/20″) x Max Reps
Rest 10 seconds
20 seconds of KB Swings (1.5/1pd) x Max Reps
Rest 10 seconds
20 seconds of Dbl-Unders x Max Reps
Rest 10 seconds