WOD Thursday March 1st

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Quadruped T-Spine Opener x 10 reps
Wall Facing Squats x 5 reps
Shoulder Pass Throughs x 10 reps

Warm-Up: (AMRAP in 4 minutes)
20 Jumping Jacks
10 Jump to Ring Supports
20 Mnt Climbers
8 Ring Rows

Technique:

Review
– Burgener Warm Up
– Snatch
– Muscle Up Progressions
– CTB/Pull Up
– Ring Dips

WOD

AMRAP in 20 minutes
5 Snatches (95/65)
3 Muscle Ups

*Pack
AMRAP in 20 minutes
5 Snatches (75-95/55-65)
1 Muscle Ups or 3 CTB Pull Ups + 3 Ring Dips
*Pup
AMRAP in 20 minutes
5 Snatches (65-75/45-55)
3 Banded Pull Ups + 3 P-Bar Dips

SWOD Wednesday/Thursday February 28th

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Power Snatch + OH Squat
*Sets 1-2 x 3+2 @ 6RPM
*Sets 3-4 x 2+2 @ 7RPM
*Sets 5-6 x 1+1 @ 8RPM

B. For time:
2000m row

Level 2:

A. Every 2 minutes x 6 sets
Front Squat x 3 reps
*Sets 1-3 x Build to a 3RM for the Day
*Sets 4-5 @ 90% of todays 3RM

B. Every 2 minutes x 6 sets
3-Pos Power Clean
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
Banded Plank Holds x 60 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean Pull + Clean + Split Jerk
*Sets 1-4 x 1+1+2 @ Max for the Day
*Sets 5-6 x 1+2 @ 90% of todays Max

B. Every 2 minutes x 4 sets
Front Squat x 3 reps
*Sets 1-4 x 90%
*Based off last weeks 3RM

C. 3 sets of:
Single Arm Push Press x 6-8/Arm
Rest 30 seconds
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Hanging Alt Single Arm Hip Taps x 10 reps
Rest 90 seconds 

2-A-DAY

Level 2:

5 rounds for time:
15 Assault Bike Cals
9 Power Snatches (95/65)
3 Bar Muscle Ups

Level 3:

10 rounds for time:
1 Squat Snatch (185/135)
3 Muscle Ups

 

WOD Wednesday February 28th

– No Midday 3.0

WOD

Rest Day

Or

12 rounds for time; In Pairs
5 Bar Facing Burpees
10 Front Squats (95/65)
30 Dbl-Unders

*Only one Athlete may be working at a time.
*Athlete “A” will complete a full round then “B” will complete a full round, back and forth for 6 rounds each.
*After completing the Dbl-Under you must tag your partner before starting the Burpees.

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

SWOD Tuesday February 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Sets 1-2 x 3+2 @ 6RPM
*Sets 3-4 x 2+2 @ 7RPM
*Sets 5-6 x 1+1 @ 8RPM

B. 3 rounds for time:
400m run
15 TTB
15 Deadlifts (185/135)

Level 2:

A. Every 3 minutes x 4 sets
Pause Back Squat x 5 reps
*Sets 1-2 x Build to a 5RM for the Day
*Sets 3-4 @ 90% of todays 5RM

B. Every 2 minutes x 8 sets
Hang Clean + Clean + Jerk
*Sets 1-4 @ 65-70%
*Sets 5-8 @ 75-80%

C. 3 sets of:
Single-Arm DB Press x 8-10 reps
Rest 30 seconds
DB Split Squat x 12-15 reps/Leg
Rest 30 seconds
Chinese Plank x 60 seconds
Rest 90 seconds

Level 3:

A. Every 2 minutes x 4 sets
Push Jerk x 5 reps
*Sets 1-2 x Build to a 5RM for the Day
*Sets 3-4 @ 90% of todays 5RM

B. Every 90 seconds x 10 sets
Split Jerk x 2 reps
*65-70% of 1RM Split Jerk

C. 3 sets of:
Seated DB Fly’s x 12-15 reps
Rest 30 seconds
Ring “Y” Rows x 10 reps
Rest 30 seconds
Hanging L-Raises x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
5.4.3.2.1
Rope Climbs
* 10 DB Bench Press (50/35 ) after each set of Rope Climbs

Level 3:

EMOM x 20 minutes
Min 1: 20 Wall Balls (30/20)
Min 2: 10 Bar Facing Burpees
Min: 15/10 Assault Bike Cals
Min 4: 10 Deadlifts (225/155)

 

WOD Tuesday February 27th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
10 Deadbugs
25ft Banded Lateral Walk (5/5)
10 RDL’s
25ft Bear Crawl

Warm-Up: (AMRAP in 4 minutes)
Partner “A” – Rows
Partner “B” – 2 rounds of:
10 Beat Swings
8 KB Deadlifts
6 Hollow Rocks
*Switch back an forth for 6 minutes

Technique:

Review
– Deadlift
– Running Drills

WOD

3 rounds for time:
800m run
25 TTB
25 Deadlifts (225/155)

*Pack
3 rounds for time:
800m run
15 TTB
15 Deadlifts (185/135)
*Pup
3 rounds for time:
400m run
15 Knee Raises
10 Deadlifts (135/95)

SWOD Monday February 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (Light)
Bounding Broad Jump x 3 reps
*3s Pause in the bottom of each Snatch.

B. Every 2 minutes x 6 sets
3-Pos Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

C. 3 sets of:
Strict P-Bar Dips x 6-8 reps @ 3131
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 30 seconds
Hollow Flutter Kicks x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Pause Snatch (ATK) + Snatch
*Sets 1-4 x 1+2 @ Max for the Day
*Sets 5-6 x 1+2 @ 90% of todays Max

B. Every 3 minutes x 4 sets
Pause Back Squat x 5 reps
*Sets 1-4 x 90%
*Based off last weeks 5RM

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
Banded Plank Holds x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

2 rounds for time:
50 Wall Balls (20 to 10ft/14 to 9ft)
25 CTB Pull Ups
25 Thrusters (75/55)
25 Bar Facing Burpees
100 Dbl-Unders

Level 3:

For time:
5.4.3.2.1
Strict Deficit HSPU
10.8.6.4.2
Strict CTB Pull Ups

5 reps: 4/2″
4 reps: 6/3″
3 reps: 8/4″
2 reps: 10/5″
1 rep: 12/6″

 

WOD Monday February 26th

– 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 + T-Spine Opener x 25ft
Plank Shoulder Taps x 20 reps
V-Step x 25ft
Scap Pull Ups x 10 reps

Warm-Up: (AMRAP in 4 minutes)
5 to 1
Ring Row
Push Ups
Goblet Squat

Technique:

Review
– Burgerner Warm Up
– Clean
– Jerk
– Rope Climb

WOD

For time:
5.4.3.2.1
Rope Climbs
Clean & Jerk

5 reps: 145/115
4 reps: 165/125
3 reps: 185/135
2 reps: 205/145
1 rep: 225/155

*Pack
5.4.3.2.1
Rope Climbs
Clean & Jerk
5 reps: 95/65
4 reps: 115/85
3 reps: 135/95
2 reps: 155/105
1 rep: 165/115
*Pup
5.4.3.2.1
Rope Climbs or Stand to Lowers
Clean & Jerk
5 reps: 65/45
4 reps: 75/55
3 reps: 95/65
2 reps: 105/75
1 rep: 115/85

SWOD Saturday February 24th

– Midday 3.0 from 9:30am-11:30am
– No TCP

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift x 1 rep
*Build to 85-90% of 1RM

B. 10 Rounds:
4 HSPU
6 Burpee Box Jump Overs
8 Wall Balls (30/20)

C. 3 sets of:
KB Windmill x 7 reps/Side
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 10 minutes
Hang Power Snatch x 2 reps
*Sets 1-10 @ 60% of 1RM Snatch

B1. EMOM x 5 minutes
Hang Power Clean x 2 reps
*Sets 1-5 @ 60% of 1RM Clean
B2. EMOM x 5 minutes
Hang Power Clean x 2 reps
*Sets 1-5 @ 65% of 1RM Clean

C. 5 sets
10 Front Squats (185/135)
10 Box Jumps (30/24″)
15/10 Assault Bike Cals
Rest 3 minutes between rounds.

D. Complete
100 Banded Pull Aparts
100 Banded Tricep Push Downs
100 Banded Barbell Curls (45/35)

2-A-DAY

Rest Day

WOD Saturday February 24th

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers
5 Hip Closers
10 Cat Camels
25ft Inch Worm

Warm-Up: (AMRAP in 6 minutes)
10 Plate GTOH
5 Jump Squats
10 Plate Russian Twists
50 Skips

Technique:

Review
– Front Squat

WOD

5 sets of
Front Squat x 10 reps
Rest 3 minutes b/t sets

*Build to a Heavy set of 10 reps for the Day.

*Pack
4-5 sets
Front Squat x 10 reps
Rest 3 minutes
*Build to a Heavy set of 10 reps for the Day.
*Pup
4-5 sets
Front Squat x 10 reps
Rest 3 minutes
*Build to weight where you can focus on good technique
and feel comfortable.

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