Wednesday March 9th

– Midday 3.0 from 10:30am-12:30pm

Skill:
10-12 Minutes Build to a Heavy set of:
Hang Power Snatch x 3

WOD

For time:
9.15.21 reps of:
Cal Row
Power Snatch (115/85)

*Pack
9.15.21 reps of:
Cal Row
Power Snatch (95/65)
*Pup
9.12.15 reps of:
Cal Row
Power Snatch (Scale as needed)

Strength

L1: Class Warm-up.
A. 4 sets of:
Power Clean + Front Squat
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+1 @ 7 RPE
*Set 3 x 2+2 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
Rest 2 minutes between

B. For time:
10 Wall Balls (20/14)
50 Dbl-Unders
15 Wall Balls
50 Dbl-Unders
20 Wall Balls
50 Dbl-Unders

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch + Snatch Pull + Snatch
*Set 1 @ 60% x 1+2+1
*Sets 2-3 @ 65% x 1+2+1
*Sets 4-5 @ 70% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 65%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 70%

C. Every 4 minutes
Back Squat
*Set 1 x 12 @ 55%
*Set 2 x 10 @ 60%
*Set 3 x 8 @ 65%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch + Snatch Pull + Snatch
*Set 1-2 @ 65% x 1+2+1
*Sets 3-4 @ 70% x 1+2+1
*Sets 5-6 @ 75% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 70%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 75%

C. Every 4 minutes:
Back Squat
*Set 1 x 12 @ 60%
*Set 2 x 10 @ 65
*Set 3 x 8 @ 70%

2-A-DAY

“Helen”
3 rounds for time of:
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups

L2&L3

Monday March 7th

– Midday 3.0 from 10:30am-12:30pm

WOD

Split Jerk
1-1-1-1-1

A. 2 sets of:
Split Jerk x 3 reps @ 40-50%
B. 2 sets of:
Split Jerk x 2 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 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut:
3 sets of:
20 Second Hollow Hold
40 Second Plank Hold
Rest 1 minute

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 4 minutes
Deadlift
*Set 1 x 7 @ 65% of 3RM
*Set 2 x 5 @ 70%
*Set 3 x 3 @ 75%

B. EMOM x 10 minutes
Min 1: 10 BJO (24/20″)
Min 2: Strict HSPU
* If you dont have S.HSPU, pick a progression and rep
scheme that will challenge you for all 5 sets

C. 3 sets
GH Raises x 5-8 reps
Rest 30 seconds
Ruskin KB Swing x 12 (2/1.5pd)
Rest 2 minutes

L3: Self led Warm-up.
A. Every 4 minutes
Deadlift
*Set 1 x 7 @ 70% of 3RM
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

B. EMOM x 10 minutes
Min 1: 10 BJO (30/24″)
Min 2: Strict HSPU
* Pick a rep scheme that will challenge you for all 5 sets

C. 4 sets:
GH Raises x 5-8 reps
Rest 30 seconds
Rusain KB Swing x 15 (2/1.5pd)
Rest 2 minutes

2-A-DAY

For time:
9.15.21 reps of:
Cal Row
Power Snatch (115/85)

L3&L2

Sunday March 6th

– Midday 3.0 from 10:30am-2:00pm

WOD:

“Helen”
3 rounds for time of:
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups

*Pack & Pups
Scale as needed

CashOut:
2-3 sets of:
1 minute Couch Strech / Side
25ft V-Step
1 minute OH Banded Stretch /Side
25ft Samson Stretch

Strength

L1: Class Warm-up.
A. 4 sets of:
Power Snatch + OH Squat
Set 1 x 2+2 @ 6 RPE
Set 2 x 2+1 @ 7 RPE
Set 3 x 2+2 @ 7 RPE
Set 4 x 2+1 @ 8 RPE
Rest 2 minutes between

B. For time:
200m run
20 KB Swings (1.5/1pd)
15 Pull Ups
400m run
20 KB Swings
15 Pull Ups
200m run

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Power Snatch + Snatch Balance
*Set 1 @ 60% x 2+2
*Sets 2-3 @ 65% x 2+2
*Sets 4-5 @ 70% x 1+2
Based of 1RM P.Snatch

B. 5 sets of
2 Push Jerk + Split Jerk
Rest 2 minutes
*Build to a Heavy Set

C. Every 4 mins
Front Squat
*Set 1 x 12 @ 55%
*Set 2 x 10 @ 60%
*Set 3 x 8 @ 65%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Power Snatch + Snatch Balance
*Sets 1-2 @ 65% x 2+2
*Sets 3-4 @ 70% x 2+2
*Sets 5-6 @ 75% x 1+2
Based of 1RM P.Snatch

B. 5 sets of
2 Push Jerk + 2 Split Jerk
Rest 2 minutes
*Build to a Heavy Set

C. Every 4 mins
Front Squat
*Set 1 x 12 @ 60%
*Set 2 x 10 @ 65
*Set 3 x 8 @ 70%

2-A-DAY

REST DAY

Saturday March 5th

– Midday 3.0 from 9:00am-11:30am
– No #CDP

WOD

“Event 16.2”
AMRAP in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*

Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*Squat Clean Reps/Round*
Round 1 – 15 reps (135/85)
Round 2 – 13 reps (185/115)
Round 3 – 11 reps (225/145)
Round 4 – 9 reps (275/175)
Round 5 – 7 reps (315/205)

Thursday March 3rd

– Midday 3.0 from 10:30am-12:30pm

WOD

Front Squat
5-5-5-5-5

A. 2 sets of:
Front Squat x 7 reps @ 40-50%
B. 2 sets of:
Front Squat x 5 reps @ 50-60%
Suggested Increases:
Set 1 x 5 @ 75%
Set 2 x 5 @ 80%
Set 3 x 5 @ 85%
Set 4 x 5 @ 90%
Set 5 x 5 @ 95% +
* Pack – 5 sets x 5 @ 60-85%+
* Pups – 5 sets x 5 @ 50-60 % Effort

CashOut:
30 Alt DB Snatch
30 Burpees

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean Pull + Clean
*Set 1 @ 70% x 2+2
*Sets 2-3 @ 75% x 2+1
*Sets 4-5 @ 80% x 1+1

B. EMOM x 8 min
Hang Power Clean x 2
Push Jerk x 3
*Sets 1-4 @ 50% of 1RM PC
*Sets 5-8 @ 60%

C. For time:
50 Cal Row
25 Wall Balls (20/14)
15 Deadlifts (225/155)
25 Wall Balls
50 Cal Row

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Clean Pull + Clean
*Set 1-2 @ 70% x 2+2
*Sets 3-4 @ 80% x 2+1
*Sets 5-6 @ 85% x 1+1

B. EMOM x 8 min
Hang Power Clean x 2
Push Jerk x 3
*Sets 1-4 @ 60% of 1RM PC
*Sets 5-8 @ 70%

C. For time:
50 Cal Row
25 Wall Balls (30/20)
15 Deadlifts (275/195)
25 Wall Balls
50 Cal Row

2-A-DAY

Rest Day

Wednesday March 2nd

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
1000m row
800m run

*Pack
3 rounds
750m row
600m run
*Pup
3 rounds
500m row
400m run

Strength

L1: Class Warm-up.
A. 5 sets of:
Snatch + Hang Power Snatch
Set 1 x 2+2 @ 5 RPE
Set 2 x 2+1 @ 6 RPE
Set 3 x 1+1 @ 7 RPE
Set 4 x 2+1 @ 6 RPE
Set 5 x 1+1 @ 7 RPE
Rest 2 minutes between

B. For time
800m run
Rest 3 minutes
400m run
Rest 2 minutes
200m run

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch Pull + Snatch
*Set 1 @ 70% x 2+2
*Sets 2-3 @ 75% x 2+1
*Sets 4-5 @ 80% x 1+1

B. EMOM x 8 min
Hang Power Snatch x 2
OH Squat x 3
*Sets 1-4 @ 50% of 1RM PS
*Sets 5-8 @ 60%

C. Every 4 mins x 3 sets
Back Squat
*Set 1 x 7 @ 70%
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch Pull + Snatch
*Set 1-2 @ 70% x 2+2
*Sets 3-4 @ 80% x 2+1
*Sets 5-6 @ 85% x 1+1

B. EMOM x 8 min
Hang Power Snatch x 2
OH Squat x 3
*Sets 1-4 @ 60% of 1RM PS
*Sets 5-8 @ 70%

C. Every 4 mins x 3 sets
Back Squat
*Set 1 x 7 @ 75%
*Set 2 x 5 @ 80%
*Set 3 x 3 @ 85%

2-A-DAY

5 rounds for time:
200m run
12 Alt DB Snatch (55/35)
6 Muscle Ups

L2:
4 rounds
200m run
12 Alt DB Snatch (45/30)
4 Muscle Ups or Muscle Up Progressions

Monday Feb 29th

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time of:
12 Strict Ring Dips
9 Power Snatch (95/65)
6 Bar Muscle Ups

* Pack
4 rounds
12 Strict Dips (Banded if needed)
9 Power Snatches (75-95/55-65)
3 Bar Muscle Ups or 6 Pull Ups
* Pack
4 rounds
12 P-Bar Dips (Banded if needed) or Push Ups
9 Power Snatches (Scale as needed)
6 Banded Pull Ups
Strength

L1: Class Warm-up.
A. 6 sets of:
Back Squat
Set 1 x 7 @ 5 RPE
Set 2 x 5 @ 6 RPE
Set 3 x 3 @ 7 RPE
Set 4 x 7 @ 6 RPE
Set 5 x 5 @ 7 RPE
Set 6 x 3 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time
12 Strict Dips
9 Power Snatches (95/65)
6 Pull Ups

L2: Self led Warm-up.
A. Every 4 mins x 3 sets
Front Squat
*Set 1 x 7 @ 70%
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

B. EMOM x 10 minutes
Min 1: 10 Calorie Row
Min 2: 5-10 Kipping HSPU
*Open Standard for the HSPU

C. Complete
30 TTB
* Every time you break perform 30 Dbl-Unders, Unbroken if you can.

L3: Self led Warm-up.
A. Every 4 mins x 3 sets
Front Squat
*Set 1 x 7 @ 75%
*Set 2 x 5 @ 80%
*Set 3 x 3 @ 85%

B. EMOM x 10 minutes
Min 1: 15/10 Calorie Row
Min 2: 10 Kipping HSPU
*Open Standard for the HSPU

C. Complete
50 TTB
* Every time you break perform 50 Unbroken Dbl-Unders.

2-A-DAY

3 rounds for time:
15 Hang Power Cleans (95/65)
12 Thrusters (95/65)
9 Box Jumps (30/24″)

L3&L2

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