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)