– No Midday 3.0
WOD
2 rounds for time; In Pairs
20 Strict Ring Dips
40 Alt DB Snatch (50/35)
60 Box Jumps (24/20″)
*Athletes can split the work as they see fit.
*When the Working athlete is doing work the “Resting” Athlete will perform
– Single Arm DB Overhead Hold during the Ring Dip.
– Static Hang during the DB Snatch.
– Plank Hold during the Box Jumps.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Lying Shoulder Openers x 5 reps/Side
Warm Up:
AMRAP in 4 minutes
5 Push Ups
10 Hollow Rocks
10 Plate GTOH
5 Jump Squats
Technique & Review:
Pull Up
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Ups x 3-5 reps
2 primer sets of:
5 Cal Row
1-2 Pull Ups
3 Burpees
4 Wall Balls
– Rest 60 seconds b/t sets –
WOD
In 20 minutes
60/50 Cal Row
Into…
AMRAP of
3 Bar Muscle Ups
6 Burpees (6″)
9 Wall Balls (20/14)
*L2
50/40 Cal Row
Into…
AMRAP of
3 CTB Pull Ups
6 Burpees (6″)
9 Wall Balls (20/14)
*L1
15 minutes
40/30 Cal Row
Into…
AMRAP of
3 Banded Pull Ups
6 Burpees
9 Wall Balls (Scale as needed)
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft
Warm Up:
EMOM x 4 minutes
4 Push Ups
8 Hollow Rocks
Plank Hold to 45s
Technique & Lift:
Push Press
– Shoulder Press x 5 reps
– Push Press x 5 reps
A. Every 90 seconds x 3 sets
Push Press
*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Moderate
*Set 3 x 2 reps @ Heavy Moderate
B. Every 2:30 minutes x 6 sets
Push Press x 3 reps
*Comp – Build to a Max for the Day
*L3– Build up to 80-85% of your 1RM Push Press
*L2 – Build up to 70-75% of your 1RM Push Press
*L1 – Pick a light load to focus on your Tech
C. 3 sets of:
Strict Pull Ups x 6-8 reps (CTB or Wtd if able)
Into…
Single Arm OH Carry x 100ft/Side
Into…
Banded Tricep Push Downs x 20-30 reps
– Rest 60 seconds b/t sets –
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side
Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Bird Dogs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)
Warm Up:
AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
25ft Samson
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl
Technique & Review:
Deadlift
– Good Morning x 10 reps
– RDL’s x 10 reps
– Deadlift x 10 reps
Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps
3 sets to Build to Heaviest Load
5 Deadlifts
Foot Lock & Extend
– Rest 60 seconds b/t sets –
WOD
For time:
15 Deadlifts
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climbs
*Comp & L3 – Deadlift (275/195)
*L2 – Deadlift (185-225/135-155)
*L1 – Deadlift (Moderate Load up to 155/105) & 1 Rope Climb or 3 Stand to Lowers
Cash Out:
200m OH Waiters Walk
100m KB Front Rack Carry
Mobility:
Runners Lunge x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer
Warm Up:
AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP
5 KB Swings
10 Walking Lunges
20 Mnt Climbers
Technique & Review:
Push Press
– Burgener Warm Up
– Power Clean x 5 reps
– Shoulder Press x 5 reps
– Push Press x 5 reps
Every 3 minutes x 2 sets
100m Jog
5-7 Push Press
3-5 Bar Facing Burpees
WOD
3 rounds for time:
800m run
21 Push Press
15 Bar Facing Burpees
*Comp & L3 – 115/85
*L2 – 15 Push Press (95/65) & 12 Bar Facing Burpees
*L1 – 3 rounds
400m run
15 Push Press (Light load up to 75/55)
12 Bar Facing Burpees
Accessory Work:
A. EMOM x 12 minutes
Min 1: 5 DB Squat Clean Thrusters (50/35) + 6 TTB
Min 2: 10 Alt DB Snatch + 3-5 Bar Muscle Ups
Min 3: SandBag Squats x 10 reps + 50ft Sandbag Carry
D. 3 sets of:
Sumo Deadlift x 10-15 reps (Heavy)
Rest 60 seconds
Single Leg Wall Supported RDL’s x 8 reps/Leg
Rest 60 seconds
Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Wtd Ankle Mobility
Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Shoulder Pass Throughs x 10 reps
Warm Up:
AMRAP in 3 minutes
20 Plate Hops
5 Push Ups
10 Plate GTOH
5 Jump Squats
Technique & Lift:
OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps
A. Every 90 seconds x 3 sets
OH Squat
*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Light – Moderate
*Set 3 x 3 reps @ Moderate – Heavy Moderate
B. Every 2:30 minutes x 5 sets
OH Squat x 5 reps
*Comp & L3- Build up to 70-75% of your 1RM OH Squat
*L2 – Build up to 60-65% of your 1RM OH Squat
*L1 – Pick a light load to focus on your Tech
C. 3 sets of:
DB Floor Press x 15 reps
Into…
Banded Pull Aparts x 20 reps
Into…
Side Plank x 15-30 seconds/Side
– Rest 60 seconds b/t sets –
– No Midday 3.0
WOD
AMRAP in 15 minutes; In Pairs
4 Muscle Ups
8 Box Jumps (30/24″)
16 Thrusters (95/65)
*Scale #1
2 Muscle Ups
6 Box Jumps (30/24″)
12 Thrusters (95/65)
*Scale #2
4 CTB Pull Ups + 4 Ring Dips
8 Box Jumps (24/20″)
16 Thrusters (75/55)
*Athletes will Alternate exercises each round.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Accessory Work:
A. 3 sets of:
Pistols x 10-20 Alt reps
Rest 30 seconds
KB Front Rack Step Ups x 12-14 Alt reps (20/16″)
Rest 30 seconds
Seated Good Mornings x 25 reps
Rest 90 seconds
B. 4 sets of:
Snatch Pull x 3 reps @ 85-90% of 1RM
Rest 30 seconds
TEMPO Snatch Deadlift x 4-6 reps @ 5151
Rest 90 seconds