Friday September 1st

– 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

 

Thursday August 31st

– Midday 3.0 from 10:30am-12:30pm

WOD

A. 1 set of:
OH Squat x 10 reps (Empty Bar-Light Load)
B. 2 sets of:
OH Squat x 3-5 reps @ 50-60%
C. 5 sets of:
OH Squat x 5 reps
*Build to a Heavy set of 5 or a new 5RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
OH Squat x 5-7 reps
*Build to weight where you can focus on
good technique and feels comfortable.

Cash Out x 2-3 sets of:
Single Arm KB Front Rack Reverse Lunge x 10/Leg
Single Arm KB Overhead Press x 10/Arm
Plank Hold x 30-45 seconds
Rest 60 seconds b/t sets

STRENGTH

 Level 1: Do the Class.

 L2: Self led Warm-Up.

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

B. EMOM x 10 minutes
Min 1: Snatch Pull x 3 reps @ 85-80%
Min 2: Seated Box Jump x 3 reps

C. 3 sets of:
TEMPO Single Arm DB Rows x 6-8/Arm @ 3131
Rest 30 seconds
Seated DB Press x 12 Alt reps (Mod-Tough)
Rest 30 seconds
Ring Plank Hold x 30-45 seconds
Rest 90 seconds

 L3: Self led Warm-Up.

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

B. EMOM x 10 minutes
Min 1: Wall Facing HSPU x 5-7 reps
Min 2: 3 Strict Pull + 4 Kipping + 5 CTB Pull Ups

C. 3 sets of:
Lateral Goblet Lunge x 6-8 reps/Leg (Moderate)
Rest 30 seconds
TEMPO Hip Extensions x 10-12 reps @ 3131
Rest 30 seconds
AB Roll Outs x 12-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

Tabata Something Else
8 rounds each of 20s On/10s Off
Pull Ups
Push Ups
Sit Ups
Squats

 Level 3:

AMRAP in 7 minutes
5 Box Jumps (30/24″)
3 Squat Cleans (225/155)

 

Wednesday August 30th

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 10 minutes; In Pairs
10 Cal Row
10 Thrusters (95/65)

* Athlete “A” rows 10 Cals then “B” rows 10 Cals then “A” does 10 Thrusters then “B” does 10 Thrusters etc.

— Rest 2 minutes —

AMRAP in 8 minutes; In Pairs
5 Burpee Pull Ups
10 KB Swings (2/1.5pd)

* Same format as the first AMRAP.

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

Tuesday August 29th

– No Midday 3.0

WOD

AMRAP in 19 minutes
3 Muscle Ups
100m run
6 Burpee Box Jump Overs (20″/16″)
*No contact on the box when jumping over.

*Pack
AMRAP in 19 minutes
1 Muscle Up
100m run
6 Burpee Box Jump Overs (20/16″)
*Pup
AMRAP in 19 minutes
3 Pull Ups
3 Dips
100m run
6 Burpee Box Jumps Overs (Scale as needed)

STRENGTH

 Level 1:

Do the Class.

 Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch + Hang Snatch
*Sets 1-2 x 3+1 @ 60%
*Sets 3-4 x 2+1 @ 65%
*Sets 5-6 x 1+1 @ 70%

B. EMOM x 12 minutes
Min 1: Ring Support Hold x 15-30 seconds
Min 2: Dip Support x 15-30 seconds
Min 3: Wall Facing HS Hold x 30 seconds

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
Ring Plank Hold x 30-45 seconds
Rest 90 seconds

 Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets
Push Press
*Sets 1-2 x 6 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%
*Sets 7-8 x 4 reps @ 75%

B. EMOM x 10 minutes
Power Clean + Push Jerk
*Sets 1-5 x (1+1) x 2 @ 70%
*Sets 6-10 x 1+1 @ 75%

C. 3 sets of:
TEMPO Strict Pull Ups x 3-5 reps @ 3121
Rest 30 seconds
TEMPO Strict Ring Dips x 4-6 reps @ 3121
Rest 30 seconds
Around the Worlds x 3-5 reps (R+L=1 rep)
Rest 90 seconds

2-A-DAY

 Level 2:

For time:
21.15.9
Front Squats (155/105)
TTB

 Level 3:

For time:
21.15.9
Front Squats (185/125)
GHD Sit Ups

 

Monday August 28th

– No Midday 3.0

WOD

For time:
21.15.9
Front Squats (185/125)
TTB

*Pack
21.15.9
Front Squat (115-135/85-95)
TTB
*Pup
21.15.9
Front Squat (75-95/45-65)
Knee Tuck

STRENGTH

 Level 1: Class Warm-Up.

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

B. For time:
21.15.9
Front Squat (115/85)
TTB

 Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-2 x 8 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70-75%

B. EMOM x 10 minutes
Power Clean + Push Jerk
*Sets 1-5 x 1+1 @ 70%
*Sets 6-10 x 1+1 @ 75%

C. 3 sets of:
Lateral Goblet Lunge x 6-8 reps/Leg (Moderate)
Rest 30 seconds
TEMPO Hip Extensions x 10-12 reps @ 3131
Rest 30 seconds
AB Roll Outs x 12-15 reps
Rest 90 seconds

 Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets
Back Squats
*Sets 1-2 x 6 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%
*Sets 7-8 x 4 reps @ 75%

B. EMOM x 10 minutes
Snatch
*Sets 1-5 x 2 reps @ 70%
*Sets 6-10 x 1 rep @ 75%

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
Ring Plank Hold x 30-45 seconds
Rest 90 seconds

2-A-DAY

 Level 2:

AMRAP in 19 minutes
3 Bar Muscle Ups
100m run
6 Burpee Box Jump Overs (20/16″)
*No contact on the box when jumping over.

 Level 3:

AMRAP in 19 minutes
3 Muscle Ups
100m run
6 Burpee Box Jump Overs (20/16″)
*No contact on the box when jumping over.

 

Saturday August 26th

– Midday 3.0 from 9:30am-11:30am

WOD

Every 2 minutes x 10 sets of:
100m run
30 Dbl-Unders
MAX Power Cleans (95/65)
*There is no rest b/t sets

*Pack
Every 2 minutes x 8 sets of:
100m run
20 Dbl-Unders
MAX Power Cleans (95/65)
*Pup
Every 2 minutes x 6 sets of:
100m run
15 Dbl-Unders or 30s of Attempts
MAX Power Cleans (75/55)
STRENGTH

All Levels take part in the class workout.

2-A-DAY

Mobility or Light Skill Work

Friday August 25th

– No Midday 3.0

WOD

A. 1 set of:
Back Squat x 7 reps @ 40-50%
B. 2 sets of:
Back Squat x 5 reps @ 50-60%
C. 5 sets of:
Back Squat x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.

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

STRENGTH

All Levels take part in the class workout.

2-A-DAY

Mobility or Light Skill Work

Thursday August 24th

– No Midday 3.0

WOD

3 rounds for time:
30 Pull Ups
400m run

*Pack
3 rounds for time:
20 Pull Ups
400m run
*Pup
3 rounds for time:
15 Banded Pull Ups or 20 Ring Rows
400m run

STRENGTH

All Levels take part in the class workout.

2-A-DAY

Mobility or Light Skill Work

Wednesday August 23rd

– No Midday 3.0

WOD

Rest Day

or

For Time: In Pairs
100 KB Swings (1.5/1pd)
75 Wall Balls (20/14)
50 TTB
25 Box Jump Overs (24/20″)
50 Burpee Pull Ups
25 Box Jump Overs
50 TTB
75 Wall Balls
100 KB Swings

*Only one athlete may work at a time.
*Break up the work as you 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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