Sunday Nov 22nd

There is Midday 3.0 from 10:30am-2:00pm

WOD

4 sets of:
400m run
25 Wall Balls (20/14)
20 KB Swings (1.5/1pd)
15 Burpees
Rest 2 minutes

*Pack
Same as Rx
*Pup
400m run
20 Wall Balls (Scale as needed)
15 KB Swings (Scale as needed)
10 Burpees

Cash Out:
3 sets
60 second Plank
30 Hollow Rocks
Rest 1 minute

Strength

L1: Class Warm-up.
A. 5 sets of:
Back Squat
Set 1 x 6 @ 7 RPE
Set 2 x 4 @ 7 RPE
Set 3 x 4 @ 8 RPE
Set 4 x 2 @ 9 RPE
Set 5 x 2 @ 9 RPE
B. 3 sets
400m run
15 Wall Balls (20/14)
10 Burpees
15 KB Swings (1.5/1pd)
Rest 1 minute

L2: Self led Warm-up.
A. 4 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1-2 @ 70% x 3 reps
*Sets 3-4 @ 75% x 2 reps
B. 4 sets @ 70% of Snatch
Snatch Push Press x 1
Snatch Balance x 2
OH Squat x 3
Rest 2 minutes
C. Complete
200m FWD Sled Walk
200m KB Front Rack (1.5/1pd)
200m BWD Sled Walk
*135/90 Sled

L3: Self led Warm-up.
A. 5 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1-3 @ 75% x 3 reps
*Sets 4-5 @ 80% x 2 reps
B. 5 sets @ 75% of Snatch
Snatch Push Press x 1
Snatch Balance x 2
OH Squat x 3
Rest 2 minutes
C. Complete
200m FWD Sled Walk
200m KB Front Rack (1.5/1pd)
200m BWD Sled Walk
*135/90 Sled

2-A-DAY

For time:
9-15-21-15-9
CTB Pull Ups
Calorie Row

L2&L3

Friday Nov 20th

There is Midday 3.0 from 10:30am-12:30pm

WOD

Cindy
AMRAP in 20 minutes of:
5 Pull ups
10 Push Ups
15 Squats
–Or–
Mary
AMRAP in 20 minutes of:
5 Strict HSPU
10 Alt Pistols
15 Pull Ups

*Pack
Cindy
Same as Rx
Mary
5 DB Press
10 Alt Pistols or Pistols to a Box
15 Pull Ups
*Pup
Cindy
AMRAP in 10-15 miniutes
5 Banded Pull Ups or Ring Rows
10 Push Ups (From Knees if needed)
15 Squats

Strength

L1: Class Warm-up.
A. 5 sets of:
Squat Snatch (P.Snatch if need)
Set 1 x 2 @ 7 RPE
Set 2 x 2 @ 7 RPE
Set 3 x 2 @ 8 RPE
Set 4 x 1 @ 9 RPE
Set 5 x 1 @ 9 RPE
B. AMRAP in 10 minutes:
5 Ring Dips
10 Pull Ups
15 Wall Balls (20/14)

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
Sets 1-2 @ 75% x 3
Sets 3-4 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 P.Snatch + OH Squat @ 75%
C. 3 sets
Clean Deadlift x 5 reps
*Set 1 @ 90%
*Sets 2-3 @ 95%
Rest 2 minutes
D. 2 sets
21.15.9
DB Tate Press
DB Roll Backs
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
Sets 1-3 @ 75% x 3
Sets 4-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 P.Snatch + 2 OH Sq. @ 75%
C. 3 sets
Clean Deadlift x 5 reps
*Set 1 @ 100%
*Sets 2-3 @ 105%
Rest 2 minutes
D. 2 sets
21.15.9
DB Tate Press
DB Roll Backs
Rest 1 minute

2-A-DAY

For time:
16 Deadlifts (275/195)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m run
16 Deadlifts (275/195)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m run
16 Deadlifts (275/195)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
*One bar, Change your loads.

L2:
DL (245/165)
HPC (155/110)
P.Press (135/95)

Thursday Nov 19th

There is Midday 3.0 from 10:30am-12:30pm

WOD

For time:
16 Deadlifts (275/195)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m run
16 Deadlifts (275/195)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m run
16 Deadlifts (275/195)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
TC: 20 minutes
*One Bar, athlete changes loads.

*Pack
DL (225/155)
HPC (135/95)
P.Press (95/65)
*Pup
DL (135/95)
HPC (95/65)
P.Press (75/55)
400m run

Cash Out:
Complete
20 Banded Pull Aparts
50 Hollow Rocks
20 Alt Samson Stretch

Strength

L1: Class Warm-up.
A. 5 sets of:
Squat Clean
Set 1 x 2 @ 7 RPE
Set 2 x 2 @ 7 RPE
Set 3 x 2 @ 8 RPE
Set 4 x 1 @ 9 RPE
Set 5 x 1 @ 9 RPE
B. 3 rounds for time:
12 Deadlift (135/95)
9 Hang Power Clean (135/95)
6 Push Jerk (135/95)
400m run

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
Sq.Clean
Sets 1-2 @ 75% x 3
Sets 3-4 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 P.Clean + Push Jerk @ 75%
C. 3 sets
Snatch Deadlift x 5 reps
Rest 2 minutes
*Set 1 @ 90%
*Sets 2-3 @ 95%

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Sq.Clean
Sets 1-3 @ 75% x 3
Sets 4-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 P.Clean + 2 Push Jerk @ 75%
C. 3 sets
Snatch Deadlift x 5 reps
Rest 2 minutes
*Set 1 @ 100%
*Sets 2-3 @ 105%

2-A-DAY

Rowing Intervals:
500m row @ 26/SPM
Rest 2 minutes
1000m row @ 26/SPM
Rest 2 minutes
1500m row @ 26/SPM
Rest 2 minutes
1000m row @ 26/SPM
Rest 2 minutes
500m row @ 26/SPM

L2&L3

Wednesday Nov 18th

There is Midday 3.0 from 10:30am-12:30pm

WOD

For time:
15 Squat Cleans (155/110)
30 TTB
30 Box Jumps (24/20″)
15 Muscle Ups
30 STOH (135/95)
30 Dbl-Unders
15 Thrusters (135/95)
30 Pull Ups
30 Burpees
50 OH Stationay Lunges (45/35)
TC: 25 minutes

*Pack
15 Squat Cleans (135/95)
30 TTB
30 Box Jumps (24/20″)
15 Ring Dips
30 STOH (95/65)
30 Dbl-Unders
15 Thrusters (95/65)
30 Pull Ups
30 Burpees
50 OH Stationay Lunges (45/35)
*Pup
15 Power Cleans (95/65)
20 TTB or Knee Tuck
20 Box Jumps (Scale as needed)
15 P-Bar Dips
20 STOH (75/55)
30 Dbl-Unders -Unders or 60 Skips
15 Thrusters (75/55)
20 Banded Pull Ups or Ring Rows
20 Burpees
30 OH Stationay Lunges (25/15)

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 4 sets of:
Front Squat
Right into..
Box Jump x 3 (30/24″ w/ SD)
Rest 2 minutes
*Sets 1-2 @ 75% x 3 reps
*Sets 3-4 @ 80% x 2 reps
B. Every 2 mins x 5 sets
Split Jerk
Sets 1-3 @ 70% x 3
Sets 4-5 @ 75% x 2
C. 4 sets
10 Hollow Rocks
10 Med Ball V-Ups (12/8)
Rest 1 minute

L3: Self led Warm-up.
A. 5 sets of:
Front Squat
Right into..
Box Jump x 3 (36/30″ w/SD)
Rest 2 minutes
*Sets 1-3 @ 80% x 3 reps
*Sets 4-5 @ 85% x 2 reps
B. Every 2 mins x 5 sets
Split Jerk
Sets 1-3 @ 80% x 3
Sets 4-5 @ 85% x 2
C. 4 sets
10 Hollow Rocks
10 Med Ball V-Ups (12/8)
Rest 1 minute

2-A-DAY

For time:
3 rounds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
3 rounds of “Mary” (5 HSPU, 10 Alt Pistols, 15 Pull Ups)
2 rounds of “Cindy”
2 rounds of “Mary”
1 round of “Cindy”
1 round of “Mary”

L2: Scaling
* DB Press, if you can’t do HSPU (45/30)
* If you can’t do pistols, do Alt Lunges with DB’s
L3: Strict HSPU

Monday Nov 16th

There is No Midday 3.0

WOD

4 sets
800m run
Rest 3 minutes

*Pack
Same as Rx
*Pup
400m run x 2 sets
800m run x 2 sets

Cash Out:
Complete
1 minute Wtd Plank
20 TTB
1 minute Wtd Plank

Strength

L1: Class Warm-up.
A. 5 sets of
Power Clean + Push Press
Set 1 x 1+2 @ 7 RPE
Set 2 x 1+2 @ 7 RPE
Set 3 x 1+2 @ 8 RPE
Set 4 x 1+1 @ 9 RPE
Set 5 x 1+1 @ 9 RPE
B. 3 sets
800m run
Rest 3 minutes

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
P.Clean x 3 + P.Press @ 70%
B. EMOM x 10 minutes of:
Min 1: 10 Ring Push Ups
Min 2: 12 KB Snatch (6/Arm)
C. 4 sets of:
100ft (R) KB Front Rack + (L) KB Overhead Walk
Rest 60-90 seconds
*Switch sides each set.

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
P.Clean x 3 + P.Press @ 75%
B. EMOM x 10 minutes of:
Min 1: 3-5 Musle Ups
Min 2: 12 KB Snatch (6/Arm)
C. 4 sets of:
100ft (R) KB Front Rack + (L) KB Overhead Walk
Rest 60-90 seconds
*Switch sides each set.

2-A-DAY

AMRAP in 12 minutes of:
3 Snatch (135/105)
6 Clean & Jerk (135/105)
9 CTB Pull Ups
54 Dbl-Unders

L2&L3

Sunday Nov 15th

There is Midday 3.0 from 10:30am-2:00pm

WOD

Snatch
1-1-1-1-1

A. 2 sets of:
Snatch x 3 reps @ 40-50%
B. 2 sets of:
Snatch x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 1 @ 70%
Set 2 x 1 @ 75%
Set 3 x 1 @ 80%
Set 4 x 1 @ 85%
Set 5 x 1 @ 90% +
* Pack – 5 sets x 1 @ 60-85%+
* Pups – Power Snatch 5 sets x 1 @ 50-60 % Effort

Cash Out:
50 Wall Balls (20/14)
25 Burpees

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
Back Squat x 2 @ 70%
*2s Pause in the bottom
B1. 4 sets
Clean Pull x 3 @ 90%
Rest 30 seconds
B2. 4 sets
Russian KB Swings x 10 (32/24kg)
Rest 2 minutes
C. Complete
1 minute Wtd Plank
30 GHD Sit Ups (Full ROM)
1 minute Wtd Plank

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Back Squat x 2 @ 70%
*2s Pause in the bottom
B1. 5 sets
Clean Pull x 3 @ 95%
Rest 30 seconds
B2. 5 sets
Russian KB Swings x 10 (32/24kg)
Rest 2 minutes
C. Complete
1 minute Wtd Plank
30 GHD Sit Ups (Full ROM)
1 minute Wtd Plank

2-A-DAY

For time:
50 Cal Row
10 Burpee Box Jumps (20″)
40 Cal Row
10 Burpee Box Jumps (20″)
30 Cal Row
10 Burpee Box Jumps (20″)
20 Cal Row
10 Burpee Box Jumps (20″)
10 Cal Row

L2&L3

Saturday Nov 14th

There is Midday 3.0 from 9:00am-11:30am
There is #CDP with Sean & Sully from 11:30am-1:00pm

Skill:
4 sets of
Wtd Pull Ups x 3-5 reps (Increase each Set)
Strict TTB x 5-10 reps

WOD

AMRAP in 12 minutes of:
3 Snatch (135/105)
6 Clean & Jerk (135/105)
9 CTB Pull Ups
54 Dbl-Unders

*Pack
3 Snatch (115/85)
6 Clean & Jerk (115/85)
9 CTB Pull Ups
54 Dbl-Unders
*Pup
3 Snatch (95/65)
6 Clean & Jerk (95/65)
9 CTB Pull Ups
30 Dbl-Unders or 60 Skips

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. 4 sets of:
BTK Jerk x 3 reps @ 60%
Rest 2 minutes
B. EMOM x 5 minutes of
Snatch Balance x 1 @ 70%
C. Every 2 mins x 4 sets
Snatch Pulls x 3 @ 90%
D. 3 sets of:
6 DB Front Raises
8 DB Lateral Raises
10 DB Bicep Curls
12 Ring Push Ups
Rest 1 minute

L3: Self led Warm-up.
A. 5 sets of:
BTK Jerk x 3 reps @ 65%
Rest 2 minutes
B. EMOM x 5 minutes of
Snatch Balance x 1 @ 70%
C. Every 2 mins x 5 sets
Snatch Pulls x 3 @ 90%
D. 3 sets of:
6 DB Front Raises
8 DB Lateral Raises
10 DB Bicep Curls
12 Ring Push Ups
Rest 1 minute

2-A-DAY

#CDP with Sean & Sully

Friday Nov 13th

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

WOD
Rest Day
or
Every 2 minutes x 7 sets
Split Jerk x 3 reps

A. 2 sets of:
Split Jerk x 5 reps @ 40-50%
B. 2 sets of:
Split Jerk x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 3 rep @ 60%
Set 2 x 3 rep @ 65%
Set 3 x 3 rep @ 70%
Set 4 x 3 rep @ 75%
Set 5 x 3 rep @ 80%
Set 6 x 3 rep @ 85%
Set 7 x 3 rep @ 90% +
* Pack – 7 sets x 3 reps 60-85%+
* Pups – 7 sets x 3-5 reps @ 50-60 % Effort

Cash Out:
2 sets
50 Calorie Row
Rest 3 minutes b/t sets

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
Clean x 3 @ 70%
*These are NOT TnG reps.
B. EMOM x 5 minutes of:
P.Clean + Push Jerk @ 70%
C. EMOM x 7 minutes of:
5 Push Ups
10 DB Press (45/30)

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean x 3 @ 75%
*These are NOT TnG reps.
B. EMOM x 5 minutes of:
P.Clean + Push Jerk @ 70%
C. EMOM x 7 minutes of:
5 Strict HSPU
20 Dbl-Unders

2-A-DAY

For time:
30 Alt DB Snatch (55/35)
200m run
20 Alt DB Snatch
200m run
10 Alt DB Snatch
200m run

L2&L3

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