Friday September 29th

– Midday 3.0 from 10:30am-12:30pm
** Reminder**
– Team Series Event 7&8 will be running during TCP on Saturday at 11:30am-1:00pm
– Sunday will be a programmed Team Series Event 5 for all classes.

Weightlifting + Gymnastic Skill

EMOM x 12 minutes
Min 1: Power Clean x 3-5 reps @ 65-70%
Min 2: Ring or P-Bar Dips x 5-10 reps

WOD

For time:
50 Cal Row
50 TTB

*Pack
50 Cal Row
35 TTB
*Pup
35 Cal Row
35 Knee Tucks

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 4 reps @ 70%
*Sets 3-4 x 2 reps @ 80%
*Sets 5-6 x 6 reps @ 65%

B. Every 90 seconds x 6 sets
3-Pos Power Snatch + OH Squat
*Sets 1-3 @ 60%
*Sets 4-6 @ 65%
*After each Snatch, perform 1 OH Squat.

C. 3 sets of:
Lateral Goblet Lunge x 6-8 reps/Leg (Moderate)
Rest 30 seconds
TEMPO Hip Extensions x 10-12 reps @ 3131
Rest 30 seconds
AB Roll Outs x 12-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Snatch Balance +TEMPO OH Squat @3311
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 2+1 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. Every 90 seconds x 5 sets
3 TnG Power Snatch
*Start at 70-75% and build to a Heavy Triple.

C. 3 sets of:
Seated Arnold Press x 8-10 reps
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 30 seconds
Wtd Chinese Planks x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
100 Dbl-Unders
25 Wall Balls (20/14)

Level 3:

5 rounds for time:
50 Dbl-Unders
12 Alt DB Snatch (55/35)
200m run

 

Friday April 28th

– Midday 3.0 from 10:30am-12:30pm

WOD

2 rounds for time of:
10 Deadlifts (315/225)
20 Deficit HSPU (4.5/3″)
30 Front Squat (95/65)

*Pack
2 rounds for time of:
10 Deadlifts (225/155)
20 HSPU
30 Front Squat (75/55)
*Pup
2 rounds for time of:
10 Deadlifts (155/105)
20 Box HSPU
30 Front Squat (45/35)

STRENGTH

L1: Class Warm-Up.

A. 6 sets of:
Seated DB Shoulder Press
*Sets 1-2 x 10 reps @ 7RPE
*Sets 3-4 x 8 reps @ 8RPE
*Sets 5-6 x 6 reps @ 8RPE
Rest 2 minutes b/t sets.

B. For time
50.40.30.20.10
Dbl-Unders
Sit Ups

L2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Deadlift
*Set 1 x 7 reps @ 70%
*Sets 2-3 x 5 reps @ 75%
*Sets 4-5 x 3 reps @ 80%

B1. Every 90 seconds x 3 sets
4 Power Clean & Jerk @ 60-65%
B2. Every 60 seconds x 3 sets
3 Power Clean & Jerk @ 65-70%
B3. Every 30 seconds x 6 sets
2 Power Clean & Jerk @ 70-75%

C. 3 sets of:
DB Floor Press x 8 reps/Arm (Tough)
Rest 30 seconds
Single Leg RDL x 12 reps (Mod-Tough)
Rest 30 seconds
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

L3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 7 reps @ 75%
*Sets 3-4 x 5 reps @ 80%
*Sets 5-6 x 3 reps @ 85%

B1. Every 90 seconds x 3 sets
6 Hang Power Snatch @ 65%
B2. Every 60 seconds x 3 sets
4 Hang Power Snatch @ 70%
B3. Every 30 seconds x 6 sets
2 Hang Power Snatch @ 75%

C. 3 sets of:
Incline DB Tate Press x 12 reps (Moderate)
Rest 30 seconds
Banded Hip Thrust x 25 reps
Rest 30 seconds
Hanging L-Hold x 15-20 seconds
Rest 90 seconds

2-A-DAY

For time:
50.40.30.20.10
Cal Row
5.10.15.20.25
TTB