– No Midday 3.0
WOD
Rest Day
Or
For time; In Pairs
1000m row (Switch every 250m)
Into..
5 rounds each of:
10 Wall Balls (20/14)
8 TTB
6 Burpee Box Jump Overs (24/20″)
*Only one athlete may be working at a time.
*Athlete “A” will complete a full round then athlete “B” will complete a full round.
*Athletes must TAG to start the next round.
Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
– No Midday 3.0
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
25 Jumping Jacks
25ft Samson Stretch
25ft Inch Worm
Warm-Up: (AMRAP in 4 minutes)
8 Wall Balls
10 Ring Rows
30s Paleo Chair
Technique:
Review
– Front Squat
Warm Up sets
Every 2 minutes x 2 sets
Front Squat x 5 reps @ 40-50%
Every 2 minutes x 2 sets
Front Squat x 3 reps @ 50-60%
WOD
Every 3 minutes x 5 sets
Front Squat
*Build to a Heavy Triple or a new 3RM for the day.
*Rx – Start around 70-75% for your first working set.
*Pack
Start around 65-70% for your first working set.
*Pup
Front Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.
– No Midday 3.0
STRENGTH
Level 1: Do the Class.
Level 2: Self led Warm-Up.
A. EMOM x 9 minutes
Min 1: Bar Muscle Up x 2-5 (Progression)
Min 2: Wall Ball x 5-7 (30/20)
MIn 3: Wall Facing HS Hold x 30-45 seconds
B1. Every 2 minutes x 4 sets of:
Hang Clean + Clean + Jerk
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
B2. Every 2 minutes x 4 sets of:
Clean + Jerk
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
C. 3 sets of:
Good Mornings x 15-20 reps (Light)
Rest 30 seconds
Split Jerk BTN Press x 8-10 reps (Light)
Rest 30 seconds
Hanging Hollow Hold x 30-45 seconds
Rest 90 seconds
Level 3: Self led Warm-Up.
A. EMOM x 6 minutes
3-Pos Snatch
*Sets 1-3 @ 50%
*Sets 4-6 @ 60
B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Build to a Heavy Set for the Day
C. 3 sets of:
Glute Bridge DB Bench Press x 6-8 reps/Arm (Mod)
Rest 30 seconds
DB Upright Row x 10-12 reps (Light)
Rest 30 seconds
5s Pause Clean DL (BTK) x 3 reps @ 90-100%
Rest 90 seconds
2-A-DAY
Level 2:
3 x 5 minute rounds
0:00-2:00 minutes
400m run
AMRAP – Dbl-Unders
2:00-3:00
AMRAP – DB Push Jerks (35/25)
3:00- 4:00
AMRAP – Pull Ups
4:00-5:00
AMRAP – DB Hang Squat Cleans (35/25)
Rest 5 minutes b/t rounds
Level 3:
AMRAP in 7 minutes of:
5 SDHP (115/85)
5 Strict HSPU
— Rest 3 minutes —
AMRAP in 7 minutes of:
5 Squat Clean Thrusters (115/85)
5 TTB
– Midday 3.0 from 10:30am-12:30pm
STRENGTH
Level 1: Class Warm-Up.
A. Every 2 minutes x 6 sets
Hang Snatch
*Sets 1-2 x 5 reps @ 6RPE
*Sets 3-4 x 3 reps @ 7RPE
*Sets 5-6 x 1 reps @ 8RPE
B. AMRAP in 7 minutes
5 SDHP (95/65)
5 HSPU
Level 2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
1 1/4 Front Squats
*Sets 1-2 x 2 reps @ 75% of 1RM Clean
*Sets 3-5 x 1 rep @ 85%
B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 65-70%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 75%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 80-85%
C. 3 sets of:
Glute Bridge DB Bench Press x 6-8 reps/Arm (Mod)
Rest 30 seconds
DB Upright Row x 10-12 reps (Light) @ 2121
Rest 30 seconds
Wtd KB Plank Hold x 45-60 seconds
Rest 90 seconds
Level 3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Hang Clean (ATK) + P.Jerk + Clean + Split Jerk
*Build to a Heavy Set for the Day
B. Every 2 minutes x 7 sets
Back Squat Wave
*Sets 1,3,5,7 x 5 reps @ 60%-65%-70%-70%
*Sets 2,4,6 x 1 rep @ 75%-80%-85%
C. 3 sets of:
Single Leg Barbell RDL x 8-10/Leg (Light)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds
2-A-DAY
Level 2:
AMRAP in 7 minutes of:
5 SDHP (115/85)
5 HSPU (Strict or Kipping)
Level 3:
3 x 5 minute rounds
0:00-2:00 minutes
400m run
AMRAP – BBJO (24/20″)
2:00-3:00
AMRAP – Man Makers (55/35)
3:00- 4:00
AMRAP – Muscle Ups
4:00-5:00
AMRAP – Assault Bike Cals
Rest 5 minutes b/t rounds
– Midday 3.0 from 10:30am-12:30pm
Mobility:
Overhead Banded Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Glute Bridges
20s Hollow Hold
50ft Side Shuttle
Warm-Up: (AMRAP in 8 minutes)
100m Jog
10 T-Twists
5 Push Ups
10 Alt Single Leg RDL
10 KB Sumo Deadlifts
Technique:
Review
– SDHP
Focus
– HSPU & Progressions
– Pike (3 sets x 3-5 reps)
– Box (3 sets x 3-5 reps)
– Strict (3 sets x 1-5 reps)
– Kipping (3 sets x 1-5 reps)
WOD
AMRAP in 7 minutes of:
5 SDHP (115/85)
5 Strict HSPU
*Pack
AMRAP in 7 minutes of:
5 SDHP (95/65)
5 HSPU (Kipping)
*Pup
AMRAP in 7 minutes of:
5 SDHP (65-75/35-55)
5 Box HSPU
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm
STRENGTH
Level 1: Class Warm-Up.
A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 7 reps @ 6RPE
*Sets 3-4 x 5 reps @ 7RPE
*Sets 5-6 x 3 reps @ 8RPE
B. For time:
400m run
100m Plated OH Waiters Walk (45/35lb)
800m run
100m Plated OH Waiters Walk
400m run
Level 2: Self led Warm-Up.
A1. Every 2 minutes x 2 sets
3s Pause Front Squats
*Set 1 x 2 reps @ 70%
*Set 2 x 2 reps @ 75%
A2. Every 2 minutes x 4 sets
Front Squat x 2 reps @ 80%
B. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-6 @ 80%
C. 3 sets of:
Clean Grip Bent-Over Rows x 6-8 reps (Mod)
Rest 30 seconds
TEMPO Ring Dips x 5-7 reps @ 3131
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds
Level 3: Self led Warm-Up.
A. Every 90 seconds x 5 sets
Hang Power Snatch + Drop Snatch Balance
*Sets 1-2 x 3+3 (Light)
*Sets 3-5 x 3+1 (Moderate)
B1. EMOM x 6 minutes
Snatch + OH Squat
*Sets 1-3 @ 70%
*Sets 4-6 @ 75%
B1. EMOM x 6 minutes
Snatch
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%
C. 3 sets of:
Single Arm KB Front Rack Step Up x 10/Leg (2/1.5pd)
Rest 30 seconds
Nordic Hamstring Curls x 8-10 reps
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds
2-A-DAY
Rest Day
– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm
Mobility:
Couch Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
50 Single Skips
25ft V-Step
25ft Ninja Crawl
Warm-Up: (AMRAP in 8 minutes)
250m row
5 Burpees
25ft Walking Lunge
10 Squats
Technique:
Review
– Farmer Carry
Focus
– Running Drills
WOD
For time:
400m run
100m Farmer Carry (70/55)
800m run
100m Farmer Carry
400m run
*Pack
400m run
100m Farmer Carry (50/35)
800m run
100m Farmer Carry
400m run
*Pup
200m run
100m Farmer Carry (40/35)
600m run
100m Farmer Carry
200m run
– Midday 3.0 from 10:30am-12:30pm
STRENGTH
Level 1: Do the Class.
Level 2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
DB Bench Press
*Sets 1-2 x 8 reps (Moderate)
*Sets 3-4 x 6 reps (Heavy)
*Sets 5-6 x 4 reps (Tough)
B. 3 sets of:
200m Sled Walk (135/90)
Turkish Get Ups x 3 reps/Side (1.5/1pd)
Russain KB Swings x 15 reps (2/1.5pd)
C. 3 sets of:
Seated BTN Shoulder Press x 10-12 reps (Light)
Rest 30 seconds
Powell Raises x 15-20 reps/Arm (Light)
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds
Level 3: Self led Warm-Up.
A. Every 90 seconds x 4 sets
5 Barbell Jump Squats (95/65)
10 Russain KB Swings (2/1.5pd)
B1. Every 2 minutes x 4 sets
Clean + Front Squat + Jerk
*Sets 1-2 x 1+2+1 @ 70
*Sets 3-4 x 1+1+1 @ 75%
B2. Every 2 minutes x 4 sets
Clean + Jerk
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
C. 3 sets of:
Incline Fly’s + Windmills x 10+10 reps (Light)
Rest 30 seconds
Wtd Hip Extensions x 10 reps
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds
2-A-DAY
Level 2:
4 rounds for time:
20 Alt DB Stationary Lunges (50/35)
10 Burpees
Level 3:
For time:
9.12.15
Clean & Jerk (115/85)
TTB
Assault Bike Cals
– Midday 3.0 from 10:30am-12:30pm
Mobility
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
25 Jumping Jacks
25ft Samson Stretch
25ft Inch Worm
Warm-Up: (AMRAP in 6 minutes)
5 Box Jumps (Step Down)
10 Russian KB Swings
5 Goblet Squats
50ft Shuttle
Technique:
Review
– Power Clean
– Burgener Warm-Up.
Warm-Up Sets
Every 2 minutes x 2 sets
Power Clean x 5 reps @ 40-50%
Every 2 minutes x 2 sets
Power Clean x 3 reps @ 50-60%
WOD
Every 2 minutes x 9 sets
Power Clean
Set 1 x 10 reps @ 60-65%
Set 2 x 5 reps @ 70-75%
Set 3 x 3 reps @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90% +
Set 7 x 3 reps @ 85%
Set 8 x 5 reps @ 75-80%
Set 9 x 10 reps @ 65-70%
* Pack – 9 sets 50-60-70-75-80-85-75-65-55 % Effort
* Pups – 9 sets @ 50-70 % Effort