Friday Dec 4th

There is Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 25 minutes
800m run
15 Burpees

* Pack
Same as Rx
*Pup
AMRAP in 15 minutes
400m run
15 Burpees

Strength 

L1: Class Warm-up.
A. 5 sets of:
Front Squat + Jerk
Set 1 x 3+1 @ 7 RPE
Set 2 x 3+1 @ 7 RPE
Set 3 x 2 +1 @ 8 RPE
Set 4 x 1+1 @ 9 RPE
Set 5 x 1+1 @ 9 RPE
B. 3 rounds
800m run
15 Burpees

L2: Self led Warm-up.
A. EMOM x 5 minutes
Front Squat x 3 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 75%
*Set 5 @ 80%
B. Every 2 mins x 4 sets of:
Front Squat x 2 @ 85%
C. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 75% x 2
*Set 2 @ 80% x 2
*Sets 3-5 @ 85% x 1
D. 3 sets
30 Banded Tricp Push Downs
15 DB Floor Press
10 P-Bar Dips
Rest 1 minute

L3: Self led Warm-up.
A. EMOM x 5 minutes
Front Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 80%
*Set 5 @ 85%
B. Every 2 mins x 4 sets of:
Front Squat x 2 @ 90%
C. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 75% x 2
*Set 2 @ 80% x 2
*Sets 3-5 @ 85% x 1
D. 3 sets
30 Banded Tricp Push Downs
15 DB Floor Press
10 P-Bar Dips
Rest 1 minute

2-A-DAY

4 rounds for time:
20 DB STOH (55/35)
15 Burpees
400m run

L2:
4 rounds for time:
20 DB STOH (45/30)
15 Burpees
400m run

Wednesday Dec 2nd

There is Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds
30 Wall Balls (20/14)
5 Sq.Snatch
Rest 2 minutes
*Start around 50-60% of 1RM

*Pack
4 rounds
30 Wall Balls (20/14)
5 Sq.Snatch (Scale as needed)
Rest 2 minutes
*Pup
4 rounds
20 Wall Balls
5 Power Snatch (Scale as needed)
Rest 2 minutes

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 @ 70%
Pause Back Sq + Back Sq
*2s Pause in the bottom
B. 3 sets
Clean Pull x 3 @ 95%
Right into…
Seated box Jump x 3 (30/24″)
Rest 2 minutes
C. Tabata
Hanging Hollow Hold x 4
Rest 1 minute
Ring Plank Hold x 4

L3: Self led Warm-up.
A. Every 2 mins x 4 @ 75%
Pause Back Sq + Back Sq
*2s Pause in the bottom
B. 3 sets
Clean Pull x 3 @ 100%
Right into…
Seated box Jump x 3 (36/30″)
Rest 2 minutes
C. Tabata
Hanging Hollow Hold x 4
Rest 1 minute
Ring Plank Hold x 4

2-A-DAY

Every 3 minutes x 5 sets
20 Wall Balls (30/20)
5 TnG Power Snatch (155/105)

L2:
Every 3 minutes x 5 sets
20 Wall Balls (20/14)
5 TnG Power Snatch (135/95)

Tuesday Dec 1st

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

WOD

For time:
12.9.6
Sq. Cleans (225/155)
Muscle Ups

*Pack
12.9.6
Sq. Cleans (135-165/95-115)
9.6.3
Muscle Ups
or
12.9.6
Sq.Cleans
CTB Pull Ups
*Pup
12.9.6
Power Cleans (95-135/65-95)
Banded Pull Ups or Ring Rows

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
(P.Clean x 2 + P.Press) x 2
@ 75% of P.Press
B. 3 sets
Snatch Deadlift x 3 reps
Rest 2 minutes
*Set 1 @ 95%
*Sets 1-3 @ 100%
* Each rep is a 5 seconds descent back to the floor.
C. 3 sets
5(R) Turkish Get Up (1.5/1pd)
5(L) Turkish Get Up (1.5/1pd)
L-Sit x 10-20 seconds
Rest 90 seconds

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
(P.Clean x 2 + P.Press) x 2
@ 80% of P.Press
B. 3 sets
Snatch Deadlift x 3 reps
Rest 2 minutes
*Set 1 @ 100%
*Sets 1-3 @ 105%
* Each rep is a 5 seconds descent back to the floor.
C. 3 sets
5(R) Turkish Get Up (1.5/1pd)
5(L) Turkish Get Up (1.5/1pd)
L-Sit x 20-30 seconds
Rest 90 seconds

2-A-DAY

For time:
12.9.6
Sq. Cleans (225/155)
Muscle Ups

L2:
12.9.6
Sq.Cleans (185/135)
CTB Pull Ups

Monday Nov 30th

There is No Midday 3.0

WOD

AMARAP in 10 minutes of:
20 Box Jumps (20″)
10 Strict HSPU

*Pack
20 Box Jumps
5 Strict HSPU
5 Push Ups
or
20 Box Jumps
10 BB or DB Press
*Pup
20 Box Jumps
10 BB or DB Press

Strength

L1: Class Warm-up.
A. 5 sets of:
Front Squat
Set 1 x 6 @ 7 RPE
Set 2 x 4 @ 7 RPE
Set 3 x 4 @ 8 RPE
Set 4 x 2 @ 9 RPE
Set 5 x 2 @ 9 RPE
B. AMRAP in 8 minutes
10 Box Jump (24/20″)
10 DB Press

L2: Self led Warm-up.
A. 4 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1 @ 70% x 3 reps
*Sets 2-4 @ 75% x 2 reps
B. EMOM x 6 minutes
Snatch Balance x 2 + OH Sq.
* 70% of 1RM Snatch
C. 3 sets of
DB Hollow Hold x 30 seconds
ISO Plank Row x 15s/side
Rest 1 minute

L3: Self led Warm-up.
A. 5 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1 @ 75% x 3 reps
*Sets 2-5 @ 80% x 2 reps
B. EMOM x 6 minutes
Snatch Balance x 2 + OH Sq.
* 75% of 1RM Snatch
C. 3 sets of
DB Hollow Hold x 30 seconds
ISO Plank Row x 15s/side
Rest 1 minute

2-A-DAY

AMRAP in 10 minutes
20 Box Jump (24/20″)
10 S.HSPU
60 Dbl-Unders

L2:
20 Box Jump (24/20″)
10 DB Press (45/30)
60 Dbl-Unders

Saturday Nov 28th

There is Midday 3.0 from 9:00am-11:30am
There is #CDP with Sean & Sully from 11:30am-1:00pm

WOD

Deadlift
1-10-1-20-1-30

*Add up your total weight lifted from all the sets.
*If you miss a lift you take a 0 and move onto the next set.
*Handed must stay on the bar for all reps.

*Pack
Same as Rx
*Pup
5-10-5-10-5-10

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 P.Clean + Push Jerk
*Sets 1-2 @ 70% of PC
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. 3 sets
Snatch DL (BTK) + Snatch Pull
Rest 2 minutes
*Set 1 @ 90% 2+2
*Sets 2-3 @ 95% 2+2

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 P.Clean + 2 Push Jerk
*Sets 1-2 @ 70% of PC
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. 3 sets
Snatch DL (BTK) + Snatch Pull
Rest 2 minutes
*Set 1 @ 95% 2+2
*Sets 2-3 @ 100% 2+2

2-A-DAY

#CDP

Friday Nov 27th

There is No Midday 3.0

WOD

4 sets of:
500m row
50 Dbl Unders
400m run
Rest 2 minutes

*Pack
Same as Rx
*Pup
3 sets
500m row
30 Dbl Unders or 60 Skips
400m run

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Snatch
Set 1 x 3 @ 6 RPE
Set 2 x 3 @ 7 RPE
Set 3 x 3 @ 8 RPE
Set 4 x 3 @ 8 RPE
Set 5 x 3 @ 9 RPE
B. 3 sets
400m run
50 Dbl-Unders
Rest 90 seconds

L2: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Front Squat x 3 @ 80%
B. EMOM x 5 min
Front Squat x 1 @ 85%
C. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
D. 3 sets of
30 Banded Tricep Push Downs
15 DB Hammer Curls
12 DB Lateral Raises
9 Strict Dips
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Front Squat x 3 @ 85%
B. EMOM x 5 min
Front Squat x 1 @ 90%
C. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
D. 3 sets of
30 Banded Tricep Push Downs
15 DB Hammer Curls
12 DB Lateral Raises
9 Strict Dips
Rest 1 minute

2-A-DAY

For time:
20 Alt DB Snatch (55/35)
20 Burpees

L2&L3

Thursday Nov 26th

There is Midday 3.0 from 10:30am-12:30pm

WOD

Back Squat
1-10-1-20-1-30

*Add up your total weight lifted from all the sets.
*If you miss a lift you take a 0 and move onto the next set.

*Pack
Same as Rx
*Pup
5-10-5-10-5-10

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 Power Snatch + OH Squat
*Sets 1-2 @ 70% of PS
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. 3 sets
Clean DL (BTK) + Clean Pull
Rest 2 minutes
*Set 1 @ 90% 2+2
*Sets 2-3 @ 95% 2+2
D. Tabata Midline
Med Ball V-Ups (12/8) x 4 sets
Rest 1 minute
Hollow Hold x 4 sets
Rest 1 minute
TTB x 4 sets

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 Power Snatch + 2 OH Squat
*Sets 1-2 @ 70% of PS
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. 3 sets
Clean DL (BTK) + Clean Pull
Rest 2 minutes
*Set 1 @ 95% 2+2
*Sets 2-3 @ 100% 2+2
D. Tabata Midline
Med Ball V-Ups (12/8) x 4 sets
Rest 1 minute
Hollow Hold x 4 sets
Rest 1 minute
TTB x 4 sets

2-A-DAY

4 sets of:
1000m row
Rest 3 minutes b/t

L2&L3

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