** The Gym will be CLOSED today and Monday for Canada Day Long weekend **
See you Tuesday!
** The Gym will be CLOSED today and Monday for Canada Day Long weekend **
See you Tuesday!
– Midday 3.0 from 9:30am-11:30am
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **
Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
25ft Hip Openers/Closers
10 T-Twists
25ft Duck Walk
5 Wall Squats
Warm-Up: (AMRAP in 4 minutes)
50 Skips
4 Broad Jumps
8 Jump Lunges
20 Plank Hip Taps
Technique:
Review
– Burgerner Warm Up
– 3-Pos Squat Snatch
– Squat Snatch
Warm-Up sets
Every 2 minutes x 2 sets of:
Squat Snatch x 3 reps @ Light Load
Every 2minutes x 2 sets of
Squat Snatch x 2 reps @ Moderate
WOD
Every 3 minutes x 5 sets
Squat Snatch x 1 rep
*Build to a Heavy Single or a new 1RM for the day.
*Rx – Start around 70% for your first working set.
*Pack
Start around 60% for your first working set.
*Pup
Squat or Power Snatch x 1-3 reps
*Build to weight where you can focus on good technique
and feel comfortable.
– Midday 3.0 from 9:30am-11:30am
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **
STRENGTH
Level 1:
Do the Class.
Level 2:
A. For time:
1 Mile Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (135/95)
6 Front Squats
Then, 1 Mile Run
B. 3 sets of:
10 DB Tate Press
Rest 30 seconds
10 DB Roll Back Extensions
Rest 30 seconds
10 DB Floor Press
Rest 30 seconds
25 Banded Good Mornings
Rest 60 seconds
Level 3:
A.For time: w/ a 20lb/14lb vest
1 Mile Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105)
6 Front Squats
Then, 1 Mile Run
B. 4 sets of:
10 DB Tate Press
Rest 30 seconds
10 DB Roll Back Extensions
Rest 30 seconds
10 DB Floor Press
Rest 30 seconds
25 Banded Good Mornings
Rest 60 seconds
– Midday 3.0 from 10:30am-12:30pm
STRENGTH
Level 1:
A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 4 reps @ 7RPE
*Sets 3-4 x 2 reps @ 8RPE
*Sets 5-6 x 10 reps @ 6RPE
B. 4 rounds for time:
20 Sit Ups
20 Thrusters (65/45)
45 Dbl-Unders
Level 2:
A. Every 2 minutes x 6 sets
Squat Snatch + OH Squat
*Sets 1-2 x 3+4 @ 60-65%
*Sets 3-4 x 2+3 @ 75%
*Sets 5-6 x 1+2 @ 80%
B. Every 90 seconds x 5 sets
Clean Pulls x 3 reps @ 90%
C. For time:
21.18.15.12.9.6.3
KB Swings (1.5/1pd)
Box Jumps Overs (24/20″)
D. 3 sets of:
Goblet Lateral Lunge x 12 Alt reps
Rest 30 seconds
Overhead Banded Tricep Extensions x 25 reps
Rest 30 seconds
L-Sit Over & Backs x 60 seconds
Rest 90 seconds
Level 3:
A. EMOM x 6 minutes
Min 1: 3 Bounding Broad Jumps
Min 2: 10s Ring Support + 10s Dip Support
B. Every 2 minutes x 6 sets
Clean Wave off Blocks (Mid Thigh)
*Sets 1&4 x 4 reps @ 65%
*Sets 2&5 x 3 reps @ 70%
*Sets 3&6 x 2 reps @ 75%
C. EMOM x 10 minutes
Power Snatch + Hang Power Snatch + Snatch Balance
*Sets 1-5 @ 70% of Last weeks complex
*Sets 6-10 @ 75%
D. 5 rounds for time
20 GHD Sit Ups
3 Legless Rope Climbs
E. 3 sets of
KB Windmill + Press x 10 reps/Arm
20 Sandbag Squats (150/100)
Hollow Rocks x 30 reps
Rest 90 seconds
– Midday 3.0 from 10:30am-12:30pm
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
Coach Led Hip Flow
Warm-Up: (AMRAP in 4 minutes)
5 – 1 – 5
V-Ups
Push Ups
Jump Squat
*Perform a 50ft Shuttle after reps 5,1,5 of the
Jump Squat
Technique:
Review
– Thurster
– Dbl-Unders
WOD
4 rounds for time of:
20 Sit Ups
30 Thrusters (65/45)
45 Dbl-Unders
*Pack
4 rounds for time:
20 Sit Ups
20 Thrusters (65/45)
45 Dbl-Unders
*Pup
3 rounds for time:
20 Sit Ups
20 Thrusters (45/35)
20 Dbl-Unders or 50 Skips
– Midday 3.0 from 10:30am-12:30pm
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **
STRENGTH
Level 1:
Do the Class.
Level 2:
A. 6 sets of:
Front Rack Reverse Lunge x 8 Alt reps @ Heavy
Rest 30 seconds into…
Rings to Chest Pull Up x 5-7 reps
Rest 90 seconds
B. 4 sets of:
Single Arm Seated DB Shoulder x 8-10 reps/Arm
Into…
Banded Face Pulls x 15 reps w/ 2s Pause
Rest 90 seconds
C. 3 rounds for time:
12 CTB Pull Ups
12 Alt DB Snatches (50/35)
Right into…
3 rounds for time:
12 Ring Dips
12 Alt DB Snatches (50/35)
D. 3 sets of:
Sumo Deadlifts x 7 reps @ 65% of 1RM DL
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 30 seconds
Hanging Leg Raises x 15 reps
Rest 90 seconds
Level 3:
A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-4 x Build to a Heavy Single (33X0 TEMPO)
*Set 5 x 5 reps @ 70% of Heavy Single
*Set 6 x 10 reps @ 50% of Heavy Single
B. EMOM x 10 minutes
Power Clean + Hang Power Clean + Push Jerk + Spit Jerk
*Sets 1-5 @ 70% of Last weeks complex
*Sets 6-10 @ 75%
C. 5 sets of:
12 Bar Facing Burpees
9 Hang Squat Cleans (135/96)
6 Push Jerks
50 Dbl-Unders
Rest 3 minutes
D. 3 sets of:
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Single Leg Bridge DB Floor Press x 10 reps/Leg
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds
– Midday 3.0 from 10:30am-12:30pm
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **
Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Stationary V-Step
10 Frankenstein Squats
10 Stationary Samson
Warm-Up: (AMRAP in 4 minutes)
400m Jog
Into…
5 Broad Jumps
10 Med Ball Clean
15 Hollow Rocks
Technique:
Review
– Burgerner Warm Up
– Power Clean
– Front Squat
WOD
For time:
1 Mile Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105)
6 Front Squats
Then, 1 Mile Run
*Pack
1200m Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (135/95)
6 Front Squats
Then, 1200m Run
*Pup
800m Run
Then, 3 rounds of:
20 Burpees
4 Power Cleans (95/65)
6 Front Squats
Then, 800m Run
– No Midday 3.0
WOD
Rest Day
Or
Partner “Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike or Row Calories
1 Minute Rest
*Both athletes will move from station to station together.
*Only one athlete may be working at a time.
*You must tag your partner before the other can start working.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
– Midday 3.0 from 10:30am-12:30pm
STRENGTH
Level 1:
A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 4 reps @ 7RPE
*Sets 3-4 x 2 reps @ 8RPE
*Sets 5-6 x 10 reps @ 6RPE
B. AMRAP in 12 minutes
5 Deadlifts (225-275/155-185)
5 CTB Pull Ups
Level 2:
A. Every 2 minutes x 6 sets
Squat Clean + Front Squat
*Sets 1-2 x 3+4 @ 60-65%
*Sets 3-4 x 2+3 @ 75%
*Sets 5-6 x 1+2 @ 80%
B. EMOM x 10 minutes
Min 1: Snatch Pulls x 3 reps @ 90%
Min 2: KB Overhead Hold x 30 seconds
C. 4 rounds for time of:
15 TTB
30 Wall Balls (20/14)
45 Dbl-Unders
D. 3 sets of:
TEMPO Ring Push Ups x 6-8 reps @ 33X0
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
DB Bear Crawl x 25-50ft
Rest 90 seconds
Level 3:
A. EMOM x 6 minutes
Min 1: Seated Box Jump x 5 reps
Min 2: Free Standing HS Hold x Max Hold
B. Every 2 minutes x 6 sets
Snatch Wave off Blocks (Mid Thigh)
*Sets 1&4 x 4 reps @ 65%
*Sets 2&5 x 3 reps @ 70%
*Sets 3&6 x 2 reps @ 75%
C. Every 90 seconds x 4 sets
Banded KB Press x 8-10 reps
D. 3 rounds for time:
12 CTB Pull Ups
12 Alt DD Snatches (50/35)
Right into…
3 rounds for time:
12 Bar Muscle-Ups
12 Alt DD Snatches (50/35)
E. 3 sets of:
Snatch Grip Bent-Over Row x 10 reps @ 60%
Rest 30 seconds
Russian DB Step Ups x 12 reps/Leg
Rest 30 seconds
WTD Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds
– Midday 3.0 from 10:30am-12:30pm
Mobility:
Hamstring Floss x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
10 Dead Bugs
10 Glute Bridge/Leg
25ft (Right) Banded Walk
25ft (Left) Banded Walk
Warm-Up: (AMRAP in 5 minutes)
Partner “A” – Rows or Bikes
Partner “B” – Completes
10 KB Deadlifts
8 KB Swings
6 Hollow Rocks
4 HR Push Ups
*Switch back and forth for 5 minutes
Technique:
Review
– Deadlift
– Bar Muscle Up Progression
– CTB Pull Ups
WOD
AMRAP in 12 minutes of:
5 Deadlifts (315/205)
3 Med Ball Bar Muscle Ups (10/6)
*Pack
AMRAP in 12 minutes
5 Deadlifts (225-275/155-185)
3 Bar Muscle Ups
or
AMRAP in 12 minutes
5 Deadlifts (225-275/155-185)
5 CTB Pull Ups
*Pup
AMRAP in 12 minutes
5 Deadlifts (155-185)
5 Jumping CTB Pull Ups