WOD Tuesday November 7th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 Hollow Rocks
10 Glute Bridge
25ft Crab Walk

Warm-Up: (AMRAP in 6 minutes)
200m Jog
10 Ring Rows
10s Ring Support
5 HR Push Ups

Technique:

Review
– Dips

Focus
– Turkish Get Up

WOD

AMRAP in 20 minutes of:
20/15 Cal Row
15 Ring Dips
10 Alt Turkish Get Ups (50/35)

*Pack
20/15 Cal Row
10 Ring Dips
8 Turkish Get Ups (40/30)
*Pup
15/10 Cal Row
10 P-Bar Dips
6 Turkish Get Ups (Scale as needed)

SWOD Monday November 6th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 70-75%
*Sets 4-6 x 1 rep @ 80-85%

C. 3 sets of:
Front Rack Reverse Lunges x 16 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Dead-Stop Front Squat x 3 reps
*Build to a Heavy Triple for the Day

B. Every 90 seconds x 6 sets
Snatch + OH Squat
*Sets 1-2 x 2+1 @ 70%
*Sets 3-6 x 2+1 @ 75%

C. 3 sets of
Hang Snatch Pulls(BTK) x 3 reps @ 80%
Rest 30 seconds
TEMPO Ring Dips x 10-12 reps @ 3111
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
10 Squat Snatch (135/95)
20 Burpees

Level 3:

AMRAP in 20 minutes
20/15 Cal row
15 Strict HSPU
10 Sandbag Cleans (150/100)

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WOD Monday November 6th

– No Midday 3.0

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Bear Crawl
10 T-Twist
10 Squats
20 Mnt Climbers

Warm-Up: (AMRAP in 8 minutes)
200m row
5 Box Jumps (Step Down)
10 Russian KB Swings
5 Wide Grip Scap Pull Ups

Technique:

Review
– Burgener Warm Up

Focus
– Snatch

WOD

3 rounds for time:
10 Squat Snatch (155/105)
20 Burpees

*Pack
3 rounds for time:
10 Squat Snatch (95-135/65-95)
20 Burpees
*Pup
3 rounds for time:
10 Power Snatch (75-95/45-65)
20 Burpees

WOD Saturday November 4th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

Mobility:
Pigeon Stretch x 1 minute
Paleo Chair x 1 minute

Movement Prep: (AMRAP in 4 minutes)
50 Single Skips
25ft Lunge
5 V-Ups
25ft V-Step

Warm-Up: (AMRAP in 6 minutes)
200m Jog
10 Ring Rows
5 Burpees
10 KB Swings

Technique:

Review
– Squat
– Sit Up

Focus
– Rowing

WOD

5 rounds for time:
30/20 Cal Row
30 Sit Ups
30 Squats

*Pack
4 rounds for time:
30/20 Cal Row
30 Sit Ups
30 Squats
*Pup
4 rounds for time:
20/15 Cal Row
20 Sit Ups
20 Squats

SWOD Saturday November 4th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Sumo Deadlift
*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:
KB Front Rack Squats x 10 reps (1.5/1pd)
Banded Good Mornings x 25 reps
Ring Row x 10 reps (Feet on a Box)
90 seconds

“C. 2 sets of “”Taksnaps Shoulders”””
12 DB Front Raises
12 DB Lateral Raises
12 DB Bent-Over Fly’s
12 DB Kick Backs
12 DB Hammer Curls
12 DB Shoulder Press
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Set 1 x 6 reps @ 70%
*Sets 2-4 x 4 reps @ 75%
*Sets 5-6 x 10 reps @ 60%

B. Every 2 minutes x 4 sets
Sumo Deadlift x 10 reps
*Sets 1-2 @ Moderate
*Sets 3-4 @ Tough
*Not TnG reps.

C. 3 sets of:
10 DB Roll Backs
10 DB Tate Press
10 DB Floor Press
Rest 60 seconds

2-A-DAY

Rest Day

SWOD Friday November 3rd

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch DL (BTK) + Pause Snatch (ATK) + Snatch Balance
*Sets 1-3 x 3+2+1 @ 60-65%
*Sets 4-6 x 1+2+3 @ 70%

B. Every 3 minutes x 4 sets
Shoulder Press x 10 reps
*Sets 1-2 @ Moderate
*Sets 3-4 @ Tough

C. 3 sets of:
Clean Grip Bent-Over Rows x 6-8 reps (Mod)
Rest 30 seconds
Hip Extensions x 15-20 reps
Rest 30 seconds
Plank Plate Slides x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
5 Barbell Jump Squats (95/65)
10 Russain KB Swings (2/1.5pd)

B. Every 2 minutes x 5 sets; Off Blocks (ATK)
Clean Pull + Power Clean + Push Press
*Sets 1-2 x 3+2+3 @ 70% of 1RM P.Clean
*Sets 3-5 x 2+2+2 @ 75%

C. 3 sets of:
Sandbag Bear Hug Hold x 60 seconds (150/100)
Rest 30 seconds
Incline Wtd Windmills x 10-15 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
30/20 Cal Row
20 GHD Sit Ups (Only to 90)

Level 3:

3 rounds for time:
10 Squat Snatch (155/105)
20 Burpees

 

WOD Friday November 3rd

– No Midday 3.0
Mobility:
OH Banded Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
25ft Knee Tuck to Lunge
25ft Crab Walk

Warm-Up: (AMRAP in 6 minutes)
10 Cal Row
10 Wall Balls
30s Hollow Hold
5 Push Ups

Technique:

Review
– Burgerner Warm Up
– Push Press
– Push Jerk

Focus
– Squat Clean into Thruster
– Split Jerk

WOD

Every 2:30 minutes x 5 sets
Thruster + Push Press + Push Jerk + Split Jerk

*Build to a Heavy Set for the Day

*Pack
Work up to a Moderate weight for the day.
*Pup
Work up to a comfortable weight with perfect technique for today.

WOD Thursday November 2nd

– 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)
25ft Samson
20 Mnt Climbers
25ft Bear Crawl
10 Hollow Rocks

Warm-Up: (AMRAP in 6 minutes)
5 Jump Squats
10 Russian KB Swings
5 Ring Rows
50 Skips

Technique:

Review
– Dbl-Unders
– Pull Ups
– Burgerner Warm Up

Focus
– Push Jerk
– Hang Squat Clean

WOD

3 x 5 minute rounds
0:00-2:00 minutes
400m run
MAX – Dbl-Unders
2:00-3:00
MAX – Push Jerks (95/65)
3:00- 4:00
MAX – Pull Ups
4:00-5:00
MAX – Hang Squat Cleans (95/65)
Rest 5 minutes b/t rounds

*Pack
Dbl-Unders
Push Jerks (75-95/55-65)
Pull Ups
Hang Squat Cleans (75-95/55-65)
*Pup
Dbl-Unders or Single Skips
Push Jerks (75/35-55)
Banded Pull Ups or Ring Rows
Hang Squat Cleans (75/35-75)

SWOD Thursday November 3rd

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds of:
400m run
50 Dbl-Unders
10 Push Jerks (95/65)
15 Pull Ups
10 Hang Squat Cleans
Rest 3 minutes

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 8 reps @65%
*Sets 2-3 x 4 reps @ 75%
*Sets 4-6 x 2 reps @ 85%

B. Every 2 minutes x 5 sets of:
Hang Clean + Push Jerk + Clean + Jerk
*Build to a Heavy Set for the Day.

C. 3 sets of:
DB Single Leg Split Squat x 12-15 reps/Leg (Light-Mod)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Over & Backs x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 10 minutes
Front Squat
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-5 x 1 @ 80-85%
*Sets 6-10 x 1 @ 90-95%

B. Every 2 minutes x 5 sets
Snatch Pull+ 2-Pos Power Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ Heavy Set for the Day

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
Plate Plank Slide x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

“10 rounds of “”Cindy”” for time:”
5 Pull Ups
10 Push Ups
15 Squats
*200m Med Ball run after each round. (20/14)

Level 3:

5 rounds for time:
30 Cal Row
20 GHD Sit Ups