Wednesday Jan 6th

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

WOD

5 rounds for time:
10 Deadlifts (225/155)
15 Push Ups

*Pack
4 rounds
10 Deadlift (185/125)
10 Push Ups
*Pup
4 rounds
10 Deadlift (135/95)
10 Push Ups

CashOut:
2 Minutes/Side – Shoulder/Pec Mobility (Rolling,Lacrosse Ball,Banded.. etc)
2 Minutes/Side – Hamstring/Low Back Mobility (Rolling,Lacrosse Ball..etc)

Strength

L1: Class Warm-Up.
A. 5 sets of:
P.Snatch + Snatch Balance
*Sets 1-3 x 3+2 @ 7RPE
*Sets 4-5 x 2+1 @ 8RPE
B. 4 rounds for time
10 Deadlifts (185/125)
10 Push Ups

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3 Push Press + 3 Push Jerks
* 70% of Push Press
B. Every 2 mins x 4 sets
Power Clean x 3 @ 75%
*Not TnG reps
C. EMOM x 12 min
Min 1: 40 Dbl-Unders
Min 2: 10 TTB
Min 3: Single Arm Static Hold
*10s (R) 10s (L)

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3 Push Press + 3 Push Jerks
* 75% of Push Press
B. Every 2 mins x 5 sets
Power Clean x 3 @ 75%
*Not TnG reps
C. EMOM x 12 min
Min 1: 60 Dbl-Unders
Min 2: 12-15 TTB
Min 3: Single Arm Static Hold
*10s (R) 10s (L)

2-A-DAY

3 rounds for time:
10 (R) DB Snatch (55/35)
5 Bar Muscle Ups
10 (L) DB Snatch (55/35)
5 Bar Muscle Ups

L2:
3 rounds for time:
10 (R) DB Snatch (45/30)
7 CTB Pull Ups
10 (L) DB Snatch (45/30)
7 Ring Dips

Tuesday Jan 5th

There is Midday 3.0 from 10:30am-12:30pm
There is Gymnastics with Sam from 7:00pm-8:30pm

WOD

3 rounds for time:
15 Hang Sq. Snatch (135/95)
10 Bar Muscle Ups

*Pack
3 rounds
10 Hang Sq. Snatch (95/65)
5 Bar Muscle Ups or 12 CTB Pull UPs
*Pup
10 Hang Power Snatch (Scale as needed)
10 Pull Ups or Ring Rows

Cash Out:
2 sets
10 Shoulder Pass Throughs (Dowel)
25ft V-Step
25ft Samson Stretch

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean + Split Jerk
*Sets 1-3 x 3+2 @ 7RPE
*Sets 4-5 x 2+1 @ 8RPE
B. 3 rounds for time:
10 Hang P.Snatch (95/65)
12 CTB Pull Ups

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
2-Pos Snatch (Hang+Floor)
*Set 1 @ 65%
*Set 2 @ 70%
*Sets 3-4 @ 75%
B. Every 2 minutes x 4 sets
Back Squat x 3 reps @ 70%
C. 3 sets of:
Hang Snatch Pull (BTK) x 3
Rest 2 minutes
*Set 1 @ 85%
*Set 2-3 @ 90%

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
2-Pos Snatch (Hang+Floor)
*Set 1 @ 65%
*Set 2 @ 70%
*Sets 3-5 @ 75%
B. Every 2 minutes x 5 sets
Back Squat x 3 reps @ 75%
C. 3 sets of:
Hang Snatch Pull (BTK) x 3
Rest 2 minutes
*Set 1 @ 90%
*Set 2-3 @ 95%

2-A-DAY

3 sets of: Max Distance 
12 minute Row
Rest 3 minutes

*Set 1 Moderate Intensity @ 26/SPM
*Set 2 High Intensity @ 28/SPM
*Set 3 Low Intensity @ 22/SPM

L2&L3

Monday Jan 4th

There is No Midday 3.0

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

WOD
Rest Day

or

Thrusters
3-3-3-3-3

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

CashOut:
3 sets of 30s on/30s off
Dbl-Unders
KB Swings
Plank Hold

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3 Power Snatch + OH Squat
* 65% of Power Snatch
B. Every 2 mins x 4 sets
3 Push Jerk + Split Jerk
* 70% of Push Jerk
C. EMOM x 10 minutes
Min 1: 10 CTB or Pull Ups
Min 2: 5 L-Sit DB Press (Tough)

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3 Power Snatch + OH Squat
* 70% of Power Snatch
B. Every 2 mins x 5 sets
3 Push Jerk + Split Jerk
* 70% of Push Jerk
C. EMOM x 10 minutes
Min 1: 10 CTB Pull Ups
Min 2: 5 Strict HSPU
*Add deficit if you can

2-A-DAY

Rest Day

Sunday Jan 3rd

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

WOD

AMRAP in 23 minutes of:
9 CTB Pull Ups
15 Power Cleans (135/95)
21 Squats
400m run

*Pack
9 Pull Ups
15 Power Cleans (115-135/85-95)
21 Squats
400m run
*Pup
AMARP in 15 minutes
9 Pull Ups or Ring Rows
12 Power Cleans (Scale as needed)
15 Squats
400m run

Cashout:
2 Minutes/Side – Shoulder Mobility (Rolling,Lacrosse Ball,Banded.. etc)
2 Minutes/Side – Quad & Hamstring Mobility (Rolling,Lacrosse Ball..etc)

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
Clean + Jerk
*Set 1 @ 60% x 2+1
*Set 2 @ 70% x 2+1
*Sets 3-4 @ 75% x 2+1
B. 3 sets of:
Back Squat x 3 @ 70%
Rest 3 minutes
C. Complete 3 sets of:
10 Russain KB Swings (2/1.5pd)
15 Back Extensions (Controlled)
200m BWD Sled Walk (135/90)

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean + Jerk
*Set 1 @ 60% x 2+1
*Set 2 @ 70% x 2+1
*Sets 3-4 @ 80% x 2+1
B. 3 sets of:
Back Squat x 3 @ 75%
Rest 3 minutes
C. Complete 3 sets of:
10 Russain KB Swings (2/1.5pd)
15 Back Extensions (Controlled)
200m BWD Sled Walk (135/90)

2-A-DAY

For time:
1000m row
50 Box Jump Overs (24/20″)
30 Thrusters (95/65)

L2&L3

Saturday Jan 2nd

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

WOD

3 rounds
800m run
50 Wall Balls (20/14)

*Pack
3 rounds
800m run
35 Wall Balls (20/14)
*Pup
3 rounds
400m run
25 Wall Balls (Scale as needed)

Cash Out
2 minutes – Light Easy Row
2 Minutes/Side – Couch Stretch of 20s Relax / 10s Contract
2 Minutes/Side – Pigeon Stretch of 20s Relax / 10s Contract

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Snatch
*Sets 1-3 x 3 @ 7RPE
*Sets 4-5 x 3 @ 8RPE
B. 3 rounds for time:
400m run
25 Wall Balls (20/14)

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
Snatch
*Set 1 @ 60% x 2
*Set 2 @ 70% x 2
*Sets 3-4 @ 75% x 2
B. Every 2 minutes x 4 sets
Front Squat x 3 reps @ 65%
C. 3 sets of:
RDL x 5 @ 90% of Clean
Rest 2 minutes
D. 3 sets of:
10 Med Ball V-Snaps (12/8)
30s Ring Plank Hold
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 mins x 4 sets
Snatch
*Set 1 @ 60% x 2
*Set 2 @ 70% x 2
*Sets 3-4 @ 80% x 2
B. Every 2 minutes x 5 sets
Front Squat x 3 reps @ 70%
C. 3 sets of:
RDL x 5 @ 100% of Clean
Rest 2 minutes
D. 3 sets of:
10 Med Ball V-Snaps (12/8)
30s Ring Plank Hold
Rest 1 minute

2-A-DAY

3 rounds for time:
15 Push Press (115/85)
12 Hang Power Snatch (115/85)
9 OH Squats (115/85)
200m run

L2:
3 rounds for time of:
15 Push Press (95/65)
12 Hang Power Snatch (95/65)
9 OH Squats (95/65)
200m run

Wednesday Dec 30th

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

WOD

AMRAP in 10 minutes of
30 Alt OH Stationary Lunges (45/25)
30 Sit Ups

*Pack
Same as Rx
*Pup
AMARP in 8 minutes

Cash Out:
2-3 sets
250m row (Light)
25ft V-Step
25ft Samson Stretch

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3-Pos Clean + Jerk
(HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. 4 sets of:
Clean Pulls
Rest 2 minutes
*Sets 1-2 @ 90% x 3
*Sets 3-4 @ 95% x 3
C. 3 sets of:
100m Farmers Carry (1.5/1pd)
100m KB Front Carry (1.5/1pd)
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3-Pos Clean + Jerk
(HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. 4 sets of:
Clean Pulls
Rest 2 minutes
*Sets 1-2 @ 90% x 3
*Sets 3-4 @ 95% x 3
C. 3 sets of:
100m Farmers Carry (2/1.5pd)
100m KB Front Carry (2/1.5pd)
Rest 2 minutes

2-A-DAY

AMRAP in 10 minutes
20 Wall Balls (30/20)
20 TTB

L2:
20 Wall Balls (20/14)
20 TTB

Tuesday Dec 29th

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

WOD

For time:
800m run
25 Pull Ups
600m run
25 Pull Ups
400m run
25 Pull Ups
200m run
25 Pull Ups

*Pack
15 Pull Ups/round
*Pup
For time
400m run
25 Pull Ups or Ring Rows
200m run
20 Pull Ups or Ring Rows
100m run
15 Pull Ups or Ring Row

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean
*Sets 1-3 x 3 @ 7RPE
*Sets 4-5 x 3 @ 8RPE
B. For time:
400m run
25 Pull Ups
200m run
20 Pull Ups
100m run
15 Pull Ups

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3 Push Press + 3 Push Jerks
* Bar from the floor.
* 65% of Push Press.
B. Every 2 mins x 4 sets
Power Clean x 3 @ 70%
*Not TnG reps
C. EMOM x 10 minutes
Min 1: 40 Unbroken Dbl-Unders
Min 2: 8-10 Ring Dips
D. 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 20 reps
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
5 Push Press + 3 Push Jerks
* Bar from the floor.
* 70% of Push Press.
B. Every 2 mins x 5 sets
Power Clean x 3 @ 70%
*Not TnG reps
C. EMOM x 10 minutes
Min 1: 60 Unbroken Dbl-Unders
Min 2: 12 Ring Dips
D. 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 20 reps
Rest 1 minute

2-A-DAY

For time
15-12-9-6-3
Strict HSPU
CTB Pull Ups
GHD Sit Ups (Full ROM)

L2:
15-12-9-6-3
DB Press (45/30)
CTB Pull Ups
GHD Sit Ups (Only to 90)

Monday Dec 28th

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

WOD

For time:
100 Squats
50 KB Swings (1.5/1pd)
75 Squats
30 KB Swings
50 Squats
10 KB Swings

*Pack
75 Squats
30 KB Swings (1.5/1pd)
50 Squats
20 KB Swings
25 Squats
10 KB Swings
*Pup
50 Squats
30 KB Swings (Scale as needed)
30 Squats
20 KB Swings
10 Squats
10 KB Swings

Cashout: 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 10-20 reps
Rest 1 minute

Strength

L1: Class Warm-up.
A. 6 sets of:
Back Squat
Set 1 x 8 @ 5 RPE
Set 2 x 6 @ 6 RPE
Set 3 x 4 @ 7 RPE
Set 4 x 8 @ 6 RPE
Set 5 x 6 @ 7 RPE
Set 6 x 4 @ 8 RPE
B. For time:
50 Squats
30 KB Swings (1.5/1pd)
30 Squats
20 KB Swings
10 Squats
10 KB Swings

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3-Pos Snatch (HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-4 @ 70%
B. Every 2 minutes x 4 sets
Back Squat x 6 reps @ 65%
C. 3 sets of:
RDL x 5 @ 90% of Snatch
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3-Pos Snatch (HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. Every 2 minutes x 4 sets
Back Squat x 6 reps @ 70%
C. 3 sets of:
RDL x 5 @ 100% of Snatch
Rest 2 minutes

2-A-DAY

For time:
60 Cal Row
10 Power Snatch (135/95)
40 Cal Row
10 Power Snatch
20 Cal Row
10 Power Snatch

L2:
50 Cal Row
10 Power Snatch (115/85)
30 Cal Row
10 Power Snatch
10 Cal Row
10 Power Snatch

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