WOD Wednesday August 1st

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs
6 Rounds
7 Squat Clean Thrusters (75/55)
7 Bar Facing Burpees
7 TTB
800m run
6 Rounds
7 Squat Clean Thrusters (75/55)
7 Bar Facing Burpees
7 TTB
800m run
6 Rounds
7 Squat Clean Thrusters (75/55)
7 Bar Facing Burpees
7 TTB

*Athletes will Alternate rounds of the 7 Sq Clean Thruster/7 BFB/7 TTB until they have completed 3 rounds each.
*Both athletes will perform the 800m runs together.

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

SWOD Tuesday July 31st

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Clean Pull + Clean + Front Squat
*Sets 1-3 x 3+2+1 @ 65-70%
*Sets 4-6 x 3+1+1 @ 75-80%

B. EMOM x 10 minutes
Min 1: Ring Push Ups x 10-12 reps
Min 2: DB Step Overs x 8 reps 40/30lbs (24/20″)

C. 5 rounds for time:
15/10 Assault Bike Cals
21 KB Swings (2/1.5pd)

D. 3 sets of:
Alt DB Bench Press x 18 reps
Rest 30 seconds
MedBall V-Ups x 20 reps (20/14)
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: Snatch Balance x 3 reps (Light-Moderate)
Min 2: Box Jumps x 3 reps (Step Down)

B. Every 2 minutes x 4 sets
Power Snatch x 5 TnG reps
*Sets 1-2 @ 65% of 1RM
*Sets 3-4 @ 70%

C. Every 2 minutes x 4 sets
Power Snatch x 3 TnG reps
*Sets 1-2 @ 75% of 1RM
*Sets 3-4 @ 80%

D. 5 rounds fot time:
5 (R) DB Hang Squat Snatch (70/50)
5 (L) DB Hang Squat Snatch
5 (R) DB Push Press
5 (L) DB Push Press
200m run

E. EMOM x 6 minutes
Min 1: Banded Plank Hold
Min 2: Rest

 

WOD Tuesday July 31st

– No Midday 3.0

Mobility:
Kneeling Hip Flexor Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 Piked Shoulder Taps
10 Scap Push Ups
25ft Bear Crawl

Warm-Up: (AMRAP in 5 minutes)
Partner “A” – Rows or Bikes
Partner “B” – Completes
2 Stand to Lowers
4 Burpee Broad Jumps
6 V-Ups
*Switch back and forth for 5 minutes

Technique:

Review
– HSPU Progressions
– Rope Climb

WOD

AMRAP in 10 minutes
7 HSPU
1 Rope Climb

*Pack
AMRAP in 10 minutes
5 HSPU
1 Rope Climb
*Pup
AMRAP in 10 minutes
7 Box HSPU or DB Press
1 Rope Climb or 3 Stand to Lowers

WOD Monday July 30th

– Midday 3.0 from 10:30am-12:30pm

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

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

Warm-Up:
Tabata x 8 rounds (20s on/10s Off)
Beat Swing x 2 rounds
Burpees x 2 rounds
Ring Row x 2 rounds
Hollow Rocks x 2 rounds

Technique:

Review
– Burgerner Warm Up
– Power Cleans
– Pull Ups

WOD

5 rounds for time:
15 Power Cleans (95/65)
21 Pull Ups

*Pack
5 rounds
12 Power Cleans (95/65)
15 Pull Ups
*Pup
4 rounds
10 Power Cleans (75/55)
12 Banded Pull Ups

SWOD Monday July 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Sets 1-3 x 3+2+1 @ 65-70%
*Sets 4-6 x 3+1+1 @ 75-80%

B. Every 3 minutes x 5 sets
Back Squat x 7 reps
*Sets 1-5 @ 75% of 1RM

C. For time:
15.12.9
DB Push Jerks (60/40)
CTB Pull Ups

D. 3 sets of:
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-4 x 1 rep @ Heavy Single for the Day
*Set 5 x 3 reps @ 75% of Heavy Single
*Set 6 x 5 reps @ 60% of Heavy Single

B. Every 2 minutes x 4 sets
3 Push Press + 3 Push Jerk
*Sets 1-5 @ 75-80% of 1RM Push Press

C. AMRAP in 10 minutes of:
7 Strict HSPU
1 Legless Rope Climb

D. 3 sets of:
Deadlift x 6 reps @ 75%
Rest 30 seconds
Wtd Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

 

SWOD Saturday July 28th

– Midday 3.0 form 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. For time:
5000m row
*Every 500m complete 100m KB Front Rack Carry
*Finish with the Front Rack Carry

B. 4 sets of
Single Leg RDL x 10 reps/Leg
Rest 30 seconds
Alt Archer Ring Row x 12 Alt reps
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 60 seconds

Level 3:

A. Every 2 minutes x 4 sets
Bench Press
Into…
Single Arm DB Bent Over Row x 10/Arm
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-5 x 4 reps @ Tough

B. 3 sets of:
Seated Arnold Press x 12 reps
Rest 30 seconds
Ring Rows x 10-15 reps (Feet on Box)
Rest 60 seconds

C. Complete
200m BWD Sled Walk
100m OH Waiter Walk/Side
200m FWD Sled Walk
Rest 1 minute b/t exercises

 

WOD Saturday July 28th

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Hip Openers/Side
10 Hip Closers/Side
25ft Bear Crawl

Warm-Up: (AMRAP in 7 minutes)
800m Jog
Into…
10 Scap Pull Ups
10 T-Twists
10 Wall Balls
30s Plank Hold

Technique:

Review
– Thruster
– L-Sit/Knee Tuck

Warm Up sets

Every 2 minutes x 2 sets of
Thruster x 5 reps @ Light-Moderate

Every 2 minutes x 2 sets of
Thruster x 3 reps @ Moderate-Heavy Moderate

WOD

Every 3 minutes x 5 sets
Thruster x 3 reps
Into…
L-Sit x Max Hold

*Build to a Heavy Triple or a new 3RM for the day.
*Work towards a Max L-Sit.

*Rx – Start around 70-75% for your first working set.
*Pack
Start around 65-70% for your first working set.
*L-Sit or Knee Tuck
*Pup
Thruster x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.
*L-Sit or Knee Tuck

SWOD Friday July 27th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Hang Power Snatch
*Sets 1-2 x 3 @ 6RPE
*Sets 3-4 x 3 @ 7RPE
*Sets 5-6 x 3 @ 8RPE

B. 5 rounds for time:
15 KB Swings (1.5/1pd)
5 Strict Banded Pull Ups
10 Push Ups

Level 2:

A. Every 3 minutes x 4 sets
Front Squat x 6 reps
*Sets 1-4 @ 70% of 1RM

B. EMOM x 10 minutes
Min 1: 15/10 Cal Row
MIn 2: 8 Hang Power Clean + Jerk (115/85)

C. 5 x 1 minute rounds
10 Burpees
MAX Alt DB Snatch (50/35)
– Rest 1 minute b/t rounds –
5 x 1 minute rounds
10 Box Jumps (30/24″)
MAX Assault Bike Cals
– Rest 1 minute b/t rounds –

Level 3:

A. Every 90 seconds x 5 sets
Power Clean + Hang Power Clean
*Sets 1-5 @ Build to a Heavy Set

B. EMOM x 6 minutes
Power Clean + Hang Power Clean
*Sets 1-6 @ 75% of “B”

C. EMOM x 24 minutes
Min 1: 5 Strict HSPU (Tough Deficit)
Min 2: 30 Dbl-Unders + 5 Bar Muscle Ups
Min 3: 6 DB Box Step Ups @ 50/35 (24/20″)
Min 4: 15/10 Cal Row

D. Complete 3 rounds
GHD Sit Ups x 10-15 reps
Farmer Carry x 100m (Tough)
Sandbag Hold x 60 seconds (150/100)

 

WOD Friday July 27th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Deadbugs x 10 reps
Inch Worm + Push Up x 5 reps
Shoulder Pass Throughs x 10 reps

Warm-Up: (AMRAP in 5 minutes)
5 Ring Jump Supports
10 Hollow Rocks
5 Pause Ring Rows
10 Beat Swings
100m Jog

Technique:

Review
– Muscle Up Transitions/Progressions
– KB Swings

WOD

7 rounds for time
15 KB Swings (1.5/1pd)
3 Strict Muscle Ups

*Pack
7 rounds for time:
15 KB Swings (1.5/1pd)
1-2 Strict Muscle Ups or 5 Strict Pull Ups + 5 Strict Dips
*Pup
5 rounds for time:
15 KB Swings (1.5/1pd)
5 Strict Banded Pull Ups + 5 Push Ups

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