Sunday June 21, 2015

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

WOD:
12-9-6
Deadlift 315/225
Bar muscle ups

Strength:
LEVEL 1
a. Warm up with the class

b. Back Squat 1-1-1-1-1 (RPE 9 on last set)

c. 21-15-9
SDHP 75/55
pull-ups
push-ups

LEVEL 2
a. Self led warm up

b. Back Squat 80% x 3 x 5 sets

c. Weighted Dip
25% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Back Squat 80% x 3 x 7 sets

c. Weighted Dip
25% x 3 EMOM x 12

2-A-Day
21 calorie row
4 pull-ups
4 chest-to-bar pull-ups
4 bar muscle ups
15 calorie row
3 pull-ups
3 chest-to-bar pull-ups
3 bar muscle ups
9 calorie row
2 pull-ups
2 chest-to-bar pull-ups
2 bar muscle ups

Saturday June 20, 2015

CDP from 11:30am-1:00pm
There is no midday phase 3

WOD:
Run 10km

OR

In 45 minutes
1 mile Run
50 burpees
50 double unders
1200m Run
30 burpees
50 double unders
800m Run
15 burpees
50 double unders
400m Run
5 burpees
50 double unders
200m Run
5 burpees
50 double unders
*continue 200m run + 5 burpees + 50 double unders until the 45 minute cap
**total number of double unders is your score

Strength:
LEVEL 1
a. Warm up with class

b. Deadlift 1-1-1-1-1 (RPE 9 on last set)

c. AMRAP in 15 minutes
run 400m
10 burpees
50 double unders

LEVEL 2
a. Self led warm up

b. Deadlift 80% x 3 x 5 sets

c. Handstand walk
10′-25′ EMOM x 10

LEVEL 3
a. Self led warm up

b. Deadlift 80% x 3 x 7 sets

c. Handstand walk
10′-25′ EMOM x 12

2-A-Day
Attend CDP

Friday June 19, 2015

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

WOD:
AMRAP in 12 minutes
10 squat snatches 155/115
20 box jumps 24/20

Strength:
LEVEL 1
a. Warm up with the class

b. Squat Snatch 1-1-1-1-1 (build to a heavy single RPE 9)

c. Do 8 minutes of the WOD using 70% of what was achieved in “part b”

LEVEL 2
a. Self led warm up

b. Squat Snatch 55% x 10-8-6-4
Rest 3, 2, 1 minutes

c. Superset
alternating DB curls
close grip bench press
12-10-8-6-8-10

LEVEL 3
a. Self led warm up

b. Squat Snatch 55% x 12-10-8-6-4
Rest 4, 3, 2, 1 minutes

c. Superset
alternating DB curls
close grip bench press
12-10-8-6-8-10

d. 10 x 10 banded tricep press downs
rest 30 seconds between sets

2-A-Day
LEVEL 2: WOD with 135/95
LEVEL 3: Same as WOD

Wednesday June 17, 2015

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

WOD:
AMRAP in 20 minutes
10 chest-to-bar pull-ups
10 HSPU (strict)
20 hip extensions
*Kipping is not permitted. Substitute strict shouder press @half bodyweight DBs or barbell

Strength
LEVEL 1
a. warm up with class

b. Squat clean 5-5-5-5-5 (RPE 8 on last set)

c. AMRAP in 10 minutes
7 chest-to bar pull-ups
7 HSPU (strict)
14 hip extensions
*Kipping is not permitted. Substitute strict shouder press @half bodyweight DBs or barbell

LEVEL 2
a. Self led warm up

b. Squat Clean 55% x 10-8-6-4
Rest 3, 2, 1 minutes

c. 3 rounds
35 sit-ups
15 toes to bar
10 hollow rocks

LEVEL 3
a. Self led warm up

b. Squat Clean 55% x 12-10-8-6-4
Rest 4, 3, 2, 1 minutes
*touch and go reps

c. 3 rounds
35 sit-ups
15 toes to bar
10 hollow rocks

2-A-Day
Same as WOD

Tuesday June 16, 2015

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

WOD:
DT
5 rounds
12 deadlift 155/115
9 hang power cleans 155/115
6 push jerk 155.115

Strength
LEVEL 1
a. Warm up with class

b. Back Squat 10-10-10-10 (RPE 8 on last set)

c. 4 rounds
12 deadlift 115/85
9 hang power cleans 115/85
6 push jerks 115/85

LEVEL 2
a. Self led warm up

b. Back Squat 55% x 12-9-6-3
Rest 3, 2, 1 minutes

c. 20 second HS hold EMOM x 10

LEVEL 3
a. Self led warm up

b. Back Squat 55% x 15-12-9-6-3
Rest 4, 3, 2, 1 minutes

c. 25 second HS hold EMOM x 12

2-A-Day
LEVEL 2: “DT” with 135/95
LEVEL 3: “DT”

Monday June 15, 2015

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

*You MUST have shin protection to climb the rope!

WOD:
AMRAP in 20 minutes
2 rope climbs
10 ring dips
20 wall ball sit-ups 4′ target

Strength:
LEVEL 1
a. Warm up with class

b. Deadlift 10-10-10-10 (RPE 8 on last set)

c. AMRAP in 10 minutes
2 rope climbs
8 ring dips
15 wall ball sit-ups 4′ target

LEVEL 2
a. Self led warm up

b. Deadlift 55% x 15-12-9-6
Rest 3 min, 2 min, 1 min

c. Weighted pull-up
40% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Deadlift 55% x 21-15-12-9-6
Rest 4 min, 3 min, 2 min, 1 min

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

2-A-Day
AMRAP in 20 minutes
1 legless rope climb (seated start on the Rogue ropes)
10 ring dips
20 wall ball sit-ups 4′ target

Saturday June 13th, 2015

There is no midday phase 3
There is Competitor Development Program (CDP) from 11:30am-1:00pm

WOD:
A. In no more than 20 minutes, establish a 1 RM Shoulder Press

B. In no more than 25 minutes, establish a 1 RM Weighted Pull-up

Strength:
LEVEL 1
Same as the class

LEVEL 2
a. Establish a 1 RM shoulder press

b. HS walk 10′-25′ EMOM x 10
*If you make it a minimum of 10 feet and then fall, wait until the next minute to start your next attempt, otherwise accumulate 10′.
**Do not do more than 25′ per minute

LEVEL 3
a. Establish a 1 RM shoulder press

b. HS walk 10′-25′ EMOM x 12
*If you make it a minimum of 10 feet and then fall, wait until the next minute to start your next attempt, otherwise accumulate 10′.
**Do not do more than 25′ per minute

2-A-Day
CDP

 

 

Friday January 12, 2015

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

WOD:
2000m row
50 wall balls
800m run
35 wall balls
Row 500m
20 wall balls

Strength:
LEVEL 1
a. Warm up with the class

b. Front Squat 10-10-10-10 (RPE 8 on last set)

c. For time
1000m row
35 wall balls
400m run
20 wall balls
250m row
10 wall balls

LEVEL 2
a. Self led warm up

b. Snatch 52.5% x 10-8-6-4
Rest 3 mins, 2 min, 1 min

c. Superset:
4 sets
15 Barbell curls
15 bench dips

LEVEL 3
a. Self led warm up

b. Squat Snatch 52.5% x 12-10-8-6-4
Rest 4 mins, 3 mins, 2 mins, 1 min
*Touch and go reps

c. Superset:
4 sets
15 barbell curls
15 bench dips

d. 3 rounds
25 banded tricep extensions
35 sit-ups

2-A-Day
3 rounds
800m run
40 wall balls

Thursday June 11, 2015

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

WOD:
3 rounds
7 bar muscle ups
7 squat clean and jerk 205/150

Strength:
LEVEL 1
a. warm up with class

b. Squat Snatch 5-5-5
*build to a heavy set of 5

c. Squat Clean and Jerk 5-5-5
*build to a heavy set of 5

d. 3 rounds
7 chest to bar pull-ups
7 p-bar dips
7 squat clean and jerk @ 90% of “part c”

LEVEL 2
a. Self led warm up

b. Squat Clean 52.5% x 10-8-6-4
Rest 3 mins, 2 mins, 1 min

c. Strict HSPU 1-3 reps EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Clean 52.5% x 12-10-8-6-4
Rest 4 mins, 3 mins, 2 mins, 1 min
*touch and go reps

c. Strict HSPU 3-5 reps EMOM x 12
*If 5 is too easy, add a 20lbs weight vest
**If above is still too easy, add a defecit

2-A-Day
LEVEL 2: Do the WOD with 185/135
LEVEL 3: Do the WOD

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