WOD Friday June 1st

– No Midday 3.0

** REMINDER of schedule change for this weekend **
Friday June 1st 5:30am,6:30am,9:30am,5pm,6pm,7pm
Saturday June 2nd & Sunday June 3rd – The Gym will be CLOSED

Mobility:
Overhead Banded Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Bear Crawl x 25ft
Suspine Scorpion x 10 reps/Leg
V-Step x 25ft
T-Spine Opener x 10 reps/Side

Warm-Up: (AMRAP in 5 minutes)
400m run
Into…
10 KB Deadlifts
8 KB Swings
6 Hollow Rocks
4 HR Push Ups

Technique:

Review
– Push Press
– SDHP

WOD

3 rounds for total reps:
1 minute x SDHP (95/65)
1 minute x Sit Ups
1 minute x Push Press
1 minute x Sit Ups
Rest 1 minute

*Pack & Pup
1 minute x SDHP (75/55)
1 minute x Sit Ups
1 minute x Push Press
1 minute x Sit Ups
Rest 1 minute

WOD Thursday May 31st

– Midday 3.0 from 9:30am-11:30pm

** REMINDER of schedule change for this weekend **
Friday June 1st 5:30am,6:30am,9:30am,5pm,6pm,7pm
Saturday June 2nd & Sunday June 3rd – The Gym will be CLOSED

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

Movement Prep: (2 rounds of:)
25ft Hip Opener + Closers
10 Cat Camels
10 DeadBugs

Warm-Up:
Rolling Best of 5
– Perform 5 Red Mat Jumps if you are +/-
– Each round the coach will pick a new distance.

Technique:

Review
– Burgerner Warm Up
– Split Jerk

Warm Up sets

Every 2 minutes x 2 sets of
Clean & Jerk x 3 reps @ 40-50%

Every 2 minutes x 2 sets of
Clean & Jerk x 2 reps @ 50-60%

WOD

Every 3 minutes x 5 sets
Clean & Jerk x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Rx – Start around 70-75% for your first working set.
*Pack
Start around 65-70% for your first working set.
*Pup
Clean & Jerk x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

WOD Wednesday May 30th

– No Midday 3.0

** REMINDER of schedule change for this weekend **
Friday June 1st 5:30am,6:30am,9:30am,5pm,6pm,7pm
Saturday June 2nd & Sunday June 3rd – The Gym will be CLOSED

WOD

Rest Day

Or

For time; In Pairs
60 Wall Balls (20/14)
50 TTB
40 Hang Power Cleans (115/85)
30 Push Press (115/85)
20 Burpee Bar Muscle Ups
30 Push Press
40 Hang Power Cleans
50 TTB
60 Wall Balls

*Only one athlete may be working at a time.
*Athletes may split the work as they see fit.

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

WOD Tuesday May 29th

– No Midday 3.0

** REMINDER of schedule change for this weekend **
Friday June 1st 5:30am,6:30am,9:30am,5pm,6pm,7pm
Saturday June 2nd & Sunday June 3rd – The Gym will be CLOSED

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 5 minutes)
30/20 Cal Row
Into…
25ft Walking Lunge
5 Piked HSPU
10 Beat Swings
10 Box Step Ups

Technique:

Review
– HSPU
– TTB
– Box Step Overs
– OH Stationary Lunge

WOD

For time:
50 HSPU
50 TTB
50 Cal Bike or Row
50 Box Step Overs (30/24″)
25 Alt (R) Single Arm OH Stationary Lunges (55/35)
25 Alt (L) Single Arm OH Stationary Lunges

*Pack
35 HSPU
35 TTB
35 Cal Bike or Row
35 Box Step Overs (30/24″)
25 Alt (R) Single Arm OH Stationary Lunges (45/30)
25 Alt (L) Single Arm OH Stationary Lunges
*Pup
25 Box HSPU
25 TTB opr Knee Tucks
25 Cal Bike or Row
25 Box Step Overs (30/24″)
25 Alt (R) Single Arm OH Stationary Lunges (35/25)
25 Alt (L) Single Arm OH Stationary Lunges

WOD Monday May 28th

– Midday 3.0 from 10:30am-12:30pm

** REMINDER of schedule change for this weekend **
Friday June 1st 5:30am,6:30am,9:30am,5pm,6pm,7pm
Saturday June 2nd & Sunday June 3rd – The Gym will be CLOSED

Mobility:
Overhead Banded Stretch x 1 minute/Side
Pigeon Stretch x 1 minutes

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Alt Lateral Lunge
10 Scap Pull Ups
20 Banded Pull Aparts

Warm-Up:
EMOM x 6 minutes
Min 1: 4 Box Jumps (Step Down) + 8 KB Swings
Min 2: 5 Drop Squats + 5 OH Squats (Dowel)

Technique:

Review
– Burgerner Warm Up
– Power Snatch
– Snatch

WOD

For time:
2 rounds of:
10 Snatch (175/125)
12 Bar Facing Burpees
Then, 2 rounds of:
10 Snatch (115/75)
12 Bar Facing Burpees

*Pack
2 rounds of:
10 Snatch (135/95)
12 Bar Facing Burpees
Then, 2 rounds of:
10 Snatch (75/55)
12 Bar Facing Burpees
*Pup
4 rounds for time:
10 Snatch (75/55)
6 Bar Facing Burpees

WOD Saturday May 26th

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep: (AMRAP in 4 minutes)
– Dynamic Prep Coach led

Warm-Up: (AMRAP in 5-7 minutes)
– Running Drills Coach led

WOD

For time:
3000m Row or 4km Bike
300 Dbl-Unders
3 Mile Run

*Pack
2000m Row or 3km Bike
200 Dbl-Unders
2 Mile Run
*Pup
1000m Row or 2km Bike
100 Dbl-Unders or 300 Skips
1 Mile Run

WOD Friday May 25th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Jumping Jacks
25ft Hip Opener/Closer
10 Squats

Warm-Up: (AMRAP in 5 minutes)
100 Skips
Into…
10 Reverse Lunge
10 KB Swings
10 Gobet Squats
30s Plank Hold

Technique:

Review
– Back Squat

Warm-Up sets

*Set 1 x 10 reps (Bar-Light)
*Set 2 x 7 reps (Light-Miderate)
*Set 3 x 5 reps (Moderate)

WOD

Every 3 minutes x 5 sets
Back Squat x 5 reps

*Build to a Heavy set of 5 reps or a new 5RM for the day.

*Rx – Start around 70% for your first working set.
*Pack
Start around 65% for your first working set.
*Pup
Back Squat x 5-7 reps
*Build to weight where you can focus on good technique
and feel comfortable.

WOD Thursday May 24th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck + Lunge
25ft Bear Crawl
25ft Alt Lateral Lunge
25ft Samson Stretch

Warm-Up: (AMRAP in 6 minutes)
200m Jog
10 Ring Rows
10 (R) Single Leg RDL
10 (L) Single Leg RDL
10 Hollow Rocks

Technique:

Review
– Pull Up
– KB Swing
– Running Drills

WOD

“Helen”
3 rounds for time of:
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups

*Pack & Pups
Scale as needed

WOD Wednesday May 23rd

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 10 minutes; In Pairs
3 Power Cleans (165/115)
6 BBJO (24/20″)

— Rest 3 minutes —

AMRAP in 10 minutes; In Pairs
6 Push Press (135/95)
12 TTB

*Only one athlete may be working at a time.
*Athletes will complete a full round before tagging their partner.

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