Tuesday June 9th, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
AMRAP in 30 minutes
400m run
19 pull-ups
19 push-ups
19 burpees
200m ball run 20/14

Strength
LEVEL 1:
a. Warm up with the class

b. Back Squat 10-10-10-10

c. AMRAP in 15 minutes
200m run
10 pull-ups
10 push-ups
10 burpees
100m ball run 20/14

LEVEL 2:
a. Self led warm up

b. Back Squat 52.5% x 12-9-6-3
Rest 3 mins, 2 mins, 1 min

c. Weighted Ring Dip 40% x 3 EMOM x 10

LEVEL 3:
a. Self led warm up

b. Back Squat 52.5% x 15-12-9-6-3
Rest 4 mins, 3 mins, 2 min, 1 min

c. Weighted Ring Dip 40% x 3 EMOM x 12

2-A-Day
LEVEL 2: 20 minutes of WOD
LEVEL 3: Same as WOD

Monday June 8th, 2015

There is phase 3 from 11:30am-12:30pm.
There is phase 3 from 3:30pm-7:30pm

WOD:
Split Jerk
1-1-1-1-1-1-1

Strength:
LEVEL 1
Same as WOD

LEVEL 2:
a. Self led warm up

b. Deadlift 52.5% x 15-12-9-6
Rest 3 mins, 2 mins, 1 min

c. Weighted Pull-Up
40% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Deadlift 52.5% x 21-15-12-9-6
Rest 4 mins, 3 mins, 2 mins, 1 min

c. Weighted pull-up
40% x 3 EMOM x 12

2-A-Day
7 Rounds
1 Clean and Jerk 80%
3-5 strict HSPU
Rest 2 minutes

Sunday June 7th, 2015

There is phase 3 from 11:30am-1:00pm.

WOD:
“Hall”
5 rounds
3 Cleans 225/165 (squat, power, or split)
200m run
20 KB snatches 1.5/1 (10 each arm)
Rest 2 minutes

Strength:
LEVEL 1
Same as the class

LEVEL 2:
a. Self led warm up

b. Snatch 50% x 12-9-6-3
Rest 3 mins, 2 mins, 1 min

c. EMOM x 10
20 second HS hold

LEVEL 3:
a. Self led warm up

b. Squat Snatch 50% x 12-10-8-6-4
Rest 4 mins, 3 mins, 2 min, 1 min
*touch and go reps

c. EMOM x 12
25 second HS hold

2-A-Day:
LEVEL 2: 4 rounds of WOD
LEVEL 3: Same as WOD

Friday June 5th, 2015

There is phase 3 from 11:30am-12:30pm
There is phase 3 from 3:30pm-7:30pm

WOD:
25-20-15-10-5
Alternating One-Legged Squats
Ring Dips

Strength:
LEVEL 1
a. Warm up with the class

b. Squat Clean 5-5-5-5-5 (RPE 7 on last set)

c. 20-15-10-5
Alternating One-Legged Squats
Dips

LEVEL 2:
a. Self led warm up

b. Squat Clean 50% x 10-8-6-4
Rest 3 mins, 2 mins, 1 min

c. Barbell Bicep Curls 15-12-10-8-10-12-15
*Increase weight each set
**Do the same loads on the way back up the rep scheme that you did on the way down

d. Banded tricep extensions 10 x 5 sets

LEVEL 3:
a. Self led warm up

b. Squat Clean 50% x 12-10-8-6-4
Rest 3 mins, 2 mins, 1 min, 30 seconds
*Touch and go reps

c. Barbell Bicep Curls 15-12-10-8-10-12-15
*Increase weight each set
**Do the same loads on the way back up the rep scheme that you did on the way down

d. Banded tricep extensions 15 x 5 sets

2-A-Day:
Same as WOD

Thursday June 4th, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
20 rounds
5 burpees
5 pull-ups

Strength:
LEVEL 1
a. Warm up with class

b. Back Squat 10-10-10-10 (RPE 6 on all sets)

c. 10 rounds
5 burpees
5 pull-ups

LEVEL 2
a. Self led warm up

b. Back Squat 50% x 12-9-6-3
Rest 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted ring dip (no vests)

LEVEL 3:
a. Self led warm up

b. Back Squat 50% x 15-12-9-6-3
Rest 4 mins, 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted ring dip (no vests)

2-A-Day:
Same as WOD
OR
Go to a pool and do
20 rounds
25m swim sprint
*rest as needed between attmepts

Wednesday June 3rd, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
50 Box jumps 24/20
25 HSPU
40 Box jumps
20 HSPU
30 Box jumps
15 HSPU
20 Box jumps
10 HSPU
10 Box jumps
5 HSPU
STANDARDS: No rebounding box jumps permitted. Kipping HSPUs are allowed.

Strength:
LEVEL 1
a. Warm up with the class

b. Deadlift 10-10-10-10 (RPE 7 for all sets)

c. 30 Box jumps
15 HSPU
20 Box jumps
10 HSPU
10 Box jumps
5 HSPU
STANDARDS: No rebounding box jumps permitted. Kipping HSPUs are allowed.

LEVEL 2
a. Self led warm up

b. Deadlift 50% x 15-12-9-6
Rest 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted pull-up (no vests)

LEVEL 3
a. Self led warm up

b. Deadlift 50% x 21-15-12-9-6
Rest 4 mins, 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted pull-up (no vests)

2-A-Day
50 Box jumps 24/20
20 HSPU
30 Box jumps
15 HSPU
10 Box jumps
5 HSPU
STANDARDS:
LEVEL 2: No rebounding box jumps. Kipping HSPU is permitted
LEVEL 3: No rebounding box jumps. Strict HSPU (If you are very proficient at strict HSPU, wear a 20lbs weight vest for the entire workout)

Tuesday June 2nd, 2015

Tuesday June 2, 2015

There is no midday phase 3
There is phase 3 from 4:30pm-7:30pm

Rest Day!
NOTE: Class times running at 7am, 10:30am, 4:30pm, 5:30pm, 6:30pm

New Strength Programming will begin Wednesday June 3rd, 2015. Be sure to rest prior to the start!

Monday June 1, 2015

Monday June 1, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball

Strength:

No Supplemental Strength Programming

We are back from the 2015 Reebok CrossFit Games Regional West competition!! Gym is running again as normal.  Thank you so much for your understanding and support over this past weekend! 

Thursday May 28th, 2015

There is no midday phase 3

There is phase 3 from 3:30pm-7:30pm

WOD:
15-12-9
Thruster 135/95
Weighted pull-up 45/35 (no weight vests)

Strength:
No Supplemental Strength Programming

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

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