Saturday June 11th

– Midday 3.0 from 9:00am-11:30am
– No #CDP

WOD

For time:
150 Dbl-Unders
50 Sq Snatch (135/95)
150 Dbl-Unders

*Pack
100 Dbl-Unders
35 Sq Snatch (95/65)
100 Dbl-Unders
*Pup
50 Dbl-Unders or 200 Skips
25 Power Snatch (Scale as needed)
50 Dbl-Unders or 200 Skips

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Sets 3-5 @ 75% x 3

B. 3 sets of:
Clean Pulls x 3
Rest 2 minutes
*90% of 1RM

C. Every 2 minutes x 3 sets
Front Squat
*Set 1 @ 65% x 4
*Set 2 @ 70% x 4
*Set 3 @ 75% x 4

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
2s Pause Clean (BTK)
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Set 3 @ 75% x 3
*Sets 4-5 @ 80% x 3

B. 4 sets of:
Clean Pulls x 3
Rest 2 minutes
*100% of 1RM

C. Every 2 minutes x 3 sets
Front Squat
*Set 1 @ 70% x 4
*Set 2 @ 75% x 4
*Set 3 @ 80% x 4

 2-A-DAY

Rest Day

Friday June 10th

– No Midday 3.0

For time:
5k run

*Pack
2k-5k run
*Pup
1 Mile-2k run

— Alt —

AMRAP in 25 minutes
100m run
10 Burpees
200m run
20/15 Cal row
400m run
40 Walking Lunges

*Pack
AMRAP in 20 minutes
100m run
10 Burpees
200m run
15/10 Cal row
400m run
30 Walking Lunges
*Pup
AMRAP in 15 minutes
100m run
10 Burpees
200m run
10 Cal row
400m run
20 Walking Lunges

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
P.Clean + Hang P.Clean
*Set 1 x 2+2 @ 5 RPE
*Set 2 x 2+1 @ 6 RPE
*Set 3 x 1+1 @ 7 RPE
*Set 4 x 1+1 @ 8 RPE
Rest 2 minutes between

B. AMRAP in 15 minutes
100m run
10 Burpees
200m run
15 Wall Balls (20/14)
400m run
30 Walking Lunges

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Push Jerk
*Set 1 @ 65% x 3 of Split Jerk
*Set 2 @ 70% x 3
*Sets 3-4 @ 75% x 3

B. Every 2 minutes x 4 sets
Power Cleans
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Sets 3-4 @ 75% x 3

C. For time:
100 Dbl-Unders
30 Power Snatch (95/65)
100 Dbl-Unders

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Push Jerk x 3RM
*Start at 65-70% of 1RM Split Jerk
*Build to a 3RM over 5 sets.

B. Every 2 minutes x 4 sets
Power Cleans x 3 TnG
*Start at 70-75% of 1RM
*Build to a 3RM over 4 sets.

C. For time:
150 Dbl-Unders
50 Sq Snatch (135/95)
150 Dbl-Unders

2-A-DAY

A. 3 sets of
“Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
Rest 90 seconds

B. EMOM x 8 minutes
Min 1: 30s DB Hollow Hold
Min 2: Oblique Bends x 10/Side

Thursday June 9th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21.15.9
Deadlift (225/155)
OH Squat (135/95)
*One bar, Change load as you go.

*Pack
21.15.9
Deadlift (185-205/125-145)
OH Squat (95-115/65-85)
*Pup
21.15.9
Deadlift (95-135/65-95)
OH Squat (Scale as needed)

CashOut:
Spend 5-10 solid minutes on mobility addressing your
– Shoulders
– Hips
– Quads & Glutes
Etc…

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Sets 3-5 @ 75% x 3

B. Every 3 minutes x 4 sets
Back Squat
*Set 1 @ 65% x 6
*Set 2 @ 70% x 6
*Set 3 @ 75% x 6
*Set 4 @ 55% x 10

C. 3 sets of:
Snatch Pulls x 3
Rest 2 minutes
*95% of 1RM

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
2s Pause Snatch (BTK)
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Set 3 @ 75% x 3
*Sets 4-5 @ 80% x 3

B. Every 3 minutes x 4 sets
Back Squat
*Set 1 @ 70% x 6
*Set 2 @ 75% x 6
*Set 3 @ 80% x 6
*Set 4 @ 60% x 10

C. 4 sets of:
Snatch Pulls x 3
Rest 2 minutes
*100% of 1RM

2-A-DAY

AMRAP in 25 minutes
100m run
10 Burpees (6″ Target)
200m run
20/15 Cal row
400m run
40 Walking Lunges

L2&L3

Tuesday June 7th

– Midday 3.0 from 10:30am-12:30pm
– Gymnastics with Sam from 7:00pm-8:30pm

WOD

For time:
21.15.9
P.HSPU
Bar Muscle Ups

*Pack
21.15.9
Push Press (115/85)
CTB Pull Ups
 – or –
21.15.9
HSPU
12.9.6
Bar Muscle Ups
*Pup
21.15.9
Push Press (Scale as needed)
15.12.9
Banded Pull Ups

CashOut:
3 sets of:
3 Turkish Get Ups/Side
10-15 Banded Pull Aparts
Rest 1 minute

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Power Snatch + Hang Power Snatch
*Set 1 x 2+2 @ 5 RPE
*Set 2 x 2+1 @ 6 RPE
*Set 3 x 1+1 @ 7 RPE
*Set 4 x 1+1 @ 8 RPE
Rest 2 minutes between

B. For time:
21.15.9
DB Push Press (45/35)
CTB Pull Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
* Set 1 x 3 @ 70%
* Sets 2-3 x 2 @ 75%
* Sets 4-5 x 1 @ 80%

B. Every 2 minutes x 4 sets
Back Squat x 3 reps
*75% of 1RM

C. 3 sets of:
Jumping Lunge x 10 reps
Rest 10 seconds
Box Jump x 5 reps (30/24″)
Right into…
100m Front Rack Carry (1.5/1pd)
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch
* Sets 1-2 x 3 @ 75%
* Sets 3-4 x 2 @ 80%
* Sets 5-6 x 1 @ 85%

B. Every 2 minutes x 5 sets
Back Squat x 3 reps
*80% of 1RM

C. 4 sets of:
Jumping Lunge x 12 reps
Rest 10 seconds
Box Jump x 6 reps (30/24″)
Right into…
100m Front Rack Carry (2/1.5pd)
Rest 90 seconds

2-A-DAY

L2:
For time:
15 Deadlift (135/95)
8 STOH (135/95)
12 Deadlift
6 STOH
9 Deadlift
4 STOH

L3:
For time:
21 Deadlift (185/115)
10 STOH (185/115)
15 Deadlift
8 STOH
9 Deadlift
6 STOH

 

Monday June 6th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 30 minutes
800m run
30 Alt Step Ups (24/20″)
20 Burpees
10 Wall Balls (20/14)

*Pack
AMRAP in 20-25 minutes
800m run
20 Alt Step Ups (24/20″)
15 Burpees
10 Wall Balls (20/14)
*Pup
AMRAP in 15-20 minutes
600m run
20 Alt Step Ups (Scale as needed)
10 Burpees
10 Wall Balls (Scal as needed)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean + Jerk
* Set 1 x 2+1 @ 70%
* Sets 2-3 x 1+1 @ 75%
* Sets 4-5 x 1+1 @ 80%

B. 3 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Good Mornings x 10 (75/55)
Rest 60 seconds

C. 4 sets of:
Med Ball V-Ups x 12 (12/8)
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean + Jerk
* Sets 1-2 x 2+1 @ 75%
* Sets 3-4 x 1+1 @ 80%
* Sets 5-6 x 1+1 @ 85%

B. 4 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Good Mornings x 15 (95/65)
Rest 60 seconds

C. 4 sets of:
GHD Sit Ups x 10-12
Rest 60-90 seconds

2-A-DAY

L2:
15.12.9
HR Push Ups
CTB Pull Ups
Ring Dips
*Feet on a 45lb for the push ups, only your chest should touch the floor.

L3:
For time:
21.15.9
Strict HSPU
Bar Muscle Ups
*If regular Strict HSPU are easy for you add a Deficit to Challenge yourself.

 

Sunday June 5th

– Midday 3.0 from 10:30am-2:00pm

WOD

For time:
50 Alt Single Arm OH Lunge (1.5/1pd)
25 KB Swings (1.5/1pd)
100 Sit Ups
25 KB Swings
50 Alt Single Arm OH Lunge

*Pack
40 Alt OH Lunge (45/25 Plate)
25 KB Swings (1.5/1pd)
75 Sit Ups
25 KB Swings
40 Alt OH Lunge
*Pup
25 Alt OH Lunge (Scale as needed)
15 KB Swings (Scale as needed)
50 Sit Ups
15 KB Swings
25 Alt OH Lunge

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Push Press
*Set 1 x 5 @ 5 RPE
*Set 2 x 5 @ 6 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
Rest 2 minutes between

B. For time:
40 Alt OH Lunge (45/25 Plate)
25 KB Swings (1.5/1pd)
75 Sit Ups
25 KB Swings
40 Alt OH Lunge

L2: Self led Warm-Up.
A. 3 sets of:
Hang Muscle Snatch (ATK) x 5
Rest 90 seconds

B. Every 90s x 4 sets
2 Power Snatch + OH Squat
*70% of 1RM P.Snatch

C. 3 sets of:
Wtd Pull Ups x 3-5
Rest 30 seconds
DB Single Arm Rows x 10/Arm
Rest 30 seconds
Wtd Plank x 60 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. 3 sets of:
Hang Muscle Snatch (ATK) x 5
Rest 90 seconds

B. Every 2 minutes x 5 sets
3 P.Snatch + 3 OH Squats
*75% of 1RM P.Snatch

C. 4 sets of:
Wtd Pull Ups x 5
Rest 30 seconds
DB Single Arm Rows x 10/Arm
Rest 30 seconds
Wtd Plank x 60 seconds
Rest 90 seconds

2-A-DAY

L2:
3 rounds for time:
400m run
10 TTB
20 Front Rack Lunges (95/65)

L3:
4 rounds for time:
500m row
10 TTB
20 Front Rack Lunges (115/85)

 

Friday June 3rd

– Midday 3.0 from 10:30am-12:30pm

WOD

7 rounds for time:
11 Deadlifts @ Body Weight
100m run

*Pack
6 rounds
11 Deadlifts @ 75% Body Weight
100m run
*Pup
5 rounds
8 Deadlifts @ 50% Body Weight
100m run

CashOut:
3 sets of
Wtd Plank Holds x 45-60 seconds
Rest 1 minute

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Sets 3-5 @ 70% x 3

B. 3 sets of:
Clean Pulls x 3
Rest 2 minutes
*85% of 1RM

C. 3 sets of:
Front Squat x 4 reps
Rest 2 min
*70% of 1RM

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2s Pause Clean (BTK)
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 3
*Sets 4-6 @ 75% x 3

B. 4 sets of:
Clean Pulls x 3
Rest 2 minutes
*90% of 1RM

C. 4 sets of:
Front Squat x 4 reps
Rest 2 minutes
*75% of 1RM

2-A-DAY

L2:
5 rounds for time:
10 DB Push Jerks (45/30)
200m run

L3:
7 rounds for time:
10 Alt DB Snatch (55/35)
200m run

 

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