WOD Saturday January 13th

– Midday 3.0 from 9:30am-11:30pm

Mobility:
Calf Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson
10 Plank Shoulder Taps
25ft Broad Jump
10 Cat Camels

Warm-Up: (AMRAP in 4 minutes)
100m Jog
5 Ring Rows
5 DB Shoulder Press (R)
5 DB Shoulder Press (L)
30s Plank Hold

Technique:

Review
– Wtd Dip
– Wtd CTB or Pull Up
– Running Drills

WOD

A. In 12 minutes:
Build to a 1RM Weighted Dip

B. In 12 minutes:
Build to 1RM Wtd Chest to Bar Pull Up

C. For time
1 Mile Run

*Pack
Wtd Dip – Same as Rx
Wtd Pull Up
1 Mile run
*Pup
P-Bar Dips – 5 x 3-5 reps
Strict or Strict Banded Pull Up – 5 x 3-5 reps
800m – 1 Mile Run

SWOD Friday January 12th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 6 reps @ 7RPM
*Sets 3-4 x 4 reps @ 8PRM
*Sets 5-6 x 2 reps @ 9RPM

B. For time:
75 Pull Ups
75 Push Ups
75 Sit Ups
75 Squats

Level 2: Self led Warm-Up.

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

B. Every 90 seconds x 4 sets
Power Clean
*Set 1 x 10 TnG reps @ 55% of 1RM PC
*Set 2 x 8 TnG reps @ 60%
*Set 3 x 6 TnR reps @ 65%
*Set 4 x 4 TnG reps @ 70%

C. EMOM x 12 minutes
Min 1: Russian Dips x 3-5 reps
Min 2: Box HSPU x 3-5 (Deficit 2-4″)
Min 3: TTB x 10-12 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Power Snatch + OH Squat
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-4 x 1+1 x 2 @ 80%

B. Every 2 minutes x 4 sets
Push Jerk + Split Jerk
*Sets 1-2 x 2+1 @ 75%
*Sets 3-4 x 2+1 @ 80%

C. Every 90 seconds x 4 sets
Push Press x 5 reps
*Sets 1-2 @ 70%
*Sets 3 @ 75%
*Set 4 @ Heavy Set for the Day

D. 3 sets of:
Single Arm Row x 8-10 reps (Heavy)
Rest 30 seconds
Banded Good Mornings x 50 reps
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 10 minutes
30 Dbl-Unders
20 Alt DB Snatch (50/35)
10 BBJO (24/20″)

Level 3:

EMOM x 20 minutes
Min 1: 50 seconds Moderate
Min 2: 40 seconds Hard
Min 3: 30 seconds Moderate
Min 4: 20 seconds Hard
Min 5: 10 seconds Sprint
*Rounds 1&3 Row
*Rounds 2&4 Bike

 

WOD Friday January 12th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Pigeon Stretch x 1 minutes/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 T-Twists
25ft Crab Walk
10 Hollow Rocks

Warm-Up: (AMRAP in 5 minutes)
Partner “A” – Rows
Partner “B” – 2 rounds of:
10 Beat Swings
8 Scap Push Ups
6 Walking Lunges
*Switch back an forth for 6 minutes

Technique:

Review
– Pull Up
– Push Up
– Sit Up
– Squat

WOD

“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
TC: 30 minutes

*Pack
75 Pull Ups
75 Push Ups
75 Sit Ups
75 Squats
*Pup
50 Ring Rows
50 Push Ups (From the knees)
50 Sit Ups
50 Squats

SWOD Thursday January 11th

– 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
Front Squat x 4 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

B. Every 90 seconds x 6 sets
Shoulder Press + Push Press
*Sets 1-2 x 8+4 @ 55% of 1RM Press
*Sets 3-4 x 6+3 @ 60-65%
*Sets 5-6 x 4+2 @ 70-75%

C. 3 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
DB Front + Lateral Raises x 10-15 reps
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Clean x 3 reps (135/95)
Bounding Broad Jump x 3 reps

B. Every 2 minutes x 5 sets
Clean Pull + Hang Clean (ATK)
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-5 x 1+1 x 2 @ 80-85%

C. Every 2 minutes x 5 sets
Front Squat x 3 reps @ 75%

D. 3 sets of:
Wtd Hip Extensions x 15-20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
60 Squats
30 Knees to Elbows
30 Ring Push Ups

Level 3:

“15.3”
AMRAP in 14 minutes
7 Muscle Ups
50 Wall Balls (20lb to 10ft/14lb to 9ft)
100 Dbl-Unders

 

WOD Thursday January 11th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Couch Stretch x 1 minutes/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Hip Openers x 5/Leg
Hip Closers x 5/Leg
Bear Crawl x 25ft
DeadBugs x 10 reps

Warm-Up: (AMRAP in 5 minutes)
50 Skips
10 Plate Ground to Overhead
8 Ring Rows
6 Alt Jumping Lunges

Technique:

Review
– Burgerner Warm Up
– Snatch
– Clean & Jerk

WOD

AMRAP in 12 minutes
1 Squat Snatch (155/105)
3 Clean & Jerk
30 Dbl-Unders

*Pack
1 Squat Snatch
3 Clean & Jerk
30 Dbl-Unders
*Pup
1 Squat or Power Snatch
3 Clean & Jerk
30 Dbl-Unders or 60 Skips

WOD Wednesday January 10th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 20 minutes; In Pairs
20 Front Squats (135/95)
10 Bar Facing Burpees
20 Hang Power Cleans
10 Bar Facing Burpees
20 Push Jerks

*Only one Athlete may be working at a time.
*Athletes must tag before switching.
*Pack  95-115/65-85
*Pup  75-65/45-55

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

SWOD Tuesday January 9th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch + Hang Squat Snatch
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Go based on feel, focus on perfect Tech and Speed.

B. 3 rounds for time:
50 Squats
20 Knees to Elbows
15 Push Ups

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 3 sets of:
High Hang Snatch x 2 reps @ 55-65%
A2. Every 2 minutes x 3 sets of:
Hang Snatch x 1 reps @ 70-75%
A3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 80-85%

B. Every 2 minutes x 6 sets of:
Back Squat
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%

C. 3 sets of:
Clean Grip RDL x 4-6 reps (Tough) @ 3131 TEMPO
Rest 30 seconds
Strict Ring Pull Ups x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + OH Squat + Zotts Press
*Sets 1-4 x 3+2+3 @ Light to Moderate
*Perform a 3s Pause in the bottom of each OH Squat

B. Every 2 minutes x 6 sets
Power Clean + Hang Clean + Push Jerk
*Sets 1-3 x 1+1+1 x 2 @ 75%
*Sets 4-6 x 1+1+1 x 2 @ 80%

D. 3 sets of:
Snatch Grip Push Press x 5-7 reps (Moderate)
Rest 30 seconds
DB Front Rack Reverse Lunge x 10-12 Alt reps
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time:
7 DB Squat Cleans (50/35)
7 DB Shoulder to Overhead
7 Burpee
Rest 2 minutes b/t rounds

Level 3:

AMRAP in 12 minutes
1 Squat Snatch (155/105
3 Clean & Jerk
30 Dbl-Unders

 

WOD Tuesday January 9th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Samson Stretch x 25ft
Supine Scorpines x 10 reps
Inch Worm x 25ft
T-Twists x 10 reps

Warm-Up:
EMOM x 6 minutes
50ft Shuttle
5 Push Ups
7 V-Ups
5 Jump Squats

Technique:

Review
– Squat
– Knees to Elbow
– Ring Push Up

WOD

3 rounds for time:
60 Squats
30 Knees to Elbows
30 Ring Push Ups

*Pack
3 rounds for time:
50 Squats
20 Knees to Elbows
15 Ring Push Ups
*Pup
3 rounds for time:
35 Squats
20 Knee Tucks
10 Push Ups Or 15 from the Knees

SWOD Monday January 8th

– 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
*Sets 1-2 x 3 reps @ 65-70%
*Sets 3-4 x 2 reps @ 75%
*Sets 5-6 x 1 rep @ 80-85%

C. 3 sets of:
Good Mornings x 8 reps
Rest 30 seconds
DB Step Ups x 12 reps/Leg (24/20″)
Rest 30 seconds
Hip Extensions x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (115/85)
Stiff Leg Landing Box Jump x 3 reps
*Pause in the Dip Pos for 3s before each Snatch

B. Every 2 minutes x 5 sets
Snatch Pull + Hang Snatch (ATK)
*Sets 1-2 x 1+1 x 2 @ 75%
*Sets 3-5 x 1+1 x 2 @ 80-85%

C. Every 2 minutes x 7 sets
Back Squat x 3 reps @ 80%

D. 3 sets of:
Bridge KB Press x 10 Alt reps
Rest 30 seconds
Dbl-KB Sumo Deadlift x 20 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
50/40 Cal Row
15 BBJO (24/20″)
20 Alt DB Snatch (50/35)

Level 3:

3 rounds for time:
60 Squats
30 GHD Sit Ups
15 Strict HSPU