WOD Saturday June 30th

– 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.

SWOD Saturday June 30th

– 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

 

SWOD Friday June 29th

– 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

 

WOD Friday June 29th

– 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

SWOD Thursday June 28th

– 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

 

WOD Thursday June 28th

– 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

WOD Wednesday June 27th

– 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

SWOD Tuesday June 26th

– 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

 

WOD Tuesday June 26th

– 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

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