Saturday October 15th

– Midday 3.0 from 10:30am-12:30pm

WOD

10 rounds for time:
7 SDLHP (95/65)
7 Front Squats
7 Push Jerks

*Pack
8-10 rounds
7 SDLHP (75/55)
7 Front Squats
7 Push Jerks
*Pup
6-8 rounds
7 SDLHP (65/45)
7 Front Squats
7 Push Jerks
STRENGTH

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

B. 5 rounds for time:
7 SDLHP (95/65)
7 Front Squats
7 Push Jerks

L2: Self led Warm-Up.
A. Every 90s x 5 sets
Clean
*Sets 1-2 x 2 @ 70%
*Sets 3-4 x 2 @ 75%
*Sets 5 x 2 @ 80%

B. EMOM x 6 minutes
Clean x 1 @ 80-85%

C. Every 2 minutes x 4 sets
Back Squat x 2 @ 80-85%

D. 3 rounds of:
21 Banded Good Mornings
15 DB Bent-Over Rows (Tough)
9 Hanging L-Raises

L3: Self led Warm-Up.
A. Every 90s x 6 sets
Clean
*Sets 1-2 x 2 @ 75%
*Sets 3-4 x 2 @ 80%
*Sets 5-6 x 2 @ 85%

B. EMOM x 8 minutes
Clean x 1 @ 85-90%

C. Every 2 minutes x 5 sets
Back Squat x 2 @ 80-85%

D. 3 rounds of:
21 Banded Good Mornings
15 DB Bent-Over Rows (Heavy)
9 Strict TTB

2-A-DAY

Rest Day

Friday October 14th

– Midday 3.o from 10:30am-12:30pm

WOD

Every 2:30 minutes x 5 sets of:
Shoulder Press x 3 reps

A. 1 set of:
Shoulder Press x 5 reps @ 40-50%
B. 1 set of:
Shoulder Press x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 70%
Set 2 x 3 @ 75%
Set 3 x 3 @ 80%
Set 4 x 3 @ 85%
Set 5 x 3 @ 90% +
* Pack – 5 sets x 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

Cashout set of:
Shoulder Press x MAX unbroken reps @ 50% of todays 3RM

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 90s x 5 sets
Snatch
*Sets 1-2 x 2 @ 70%
*Sets 3-4 x 2 @ 75%
*Sets 5 x 2 @ 80%

B. EMOM x 6 minutes
Snatch x 1 @ 80-85%

C. 3 sets of:
Snatch Grip Rows x 15 reps
Rest 30 seconds
Med Ball Hamstring Curls x 15
Rest 90 seconds
*50% of 1RM Snatch

L3: Self led Warm-Up.
A. Every 90s x 6 sets
Snatch
*Sets 1-2 x 2 @ 75%
*Sets 3-4 x 2 @ 80%
*Sets 5-6 x 2 @ 85%

B. EMOM x 8 minutes
Snatch x 1 @ 85-90%

C. 4 sets of:
Snatch Grip Rows x 15 reps
Rest 30 seconds
Med Ball Hamstring Curls x 15
Rest 90 seconds
*55% of 1RM Snatch

2-A-DAY

L2:
4 rounds for time:
300m row
10 Shoulder Press (75/55)

L3:
5 rounds for time:
300m row
10 Shoulder Press (95/65)

Thursday October 13th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
20 Pulls On the Rower
*Score is total calories after 20 minutes

*Pack
15-20 minutes of Rx
*Pup
AMRAP in 15 minutes
5 Banded Pull Ups or Ring Rows
10 Knee Push Ups
15 Squats
20 Pulls On the Rower

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Hang Sq Clean + Front Sq
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+2 @ 7 RPE
*Set 3 x 2+1 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
*Set 5 x 1+1 @ 8 RPE
*Set 6 x 1+1 @ 9 RPE
Rest 2 minutes b/t sets

B. AMRAP in 10 minutes
5 Pull Ups
10 Push Ups
15 Squats
200m run

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 70%
*Sets 2-3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 85%

B. EMOM x 8 minutes
Min 1: 3 P.P + 5 P.J (115/85)
Min 2: 40 Dbl-Unders

C. 3 sets of:
DB Lateral Raises x 15 (Light)
Rest 30 seconds
Ring Rows x 6 (Feet on a Box)
Rest 30 seconds
Hollow Banded PullAparts x 15
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 75%
*Set 2 x 3 reps @ 80%
*Sets 3-4 x 2 reps @ 85%
*Sets 5-6 x 1 rep @ 90%

B. EMOM x 8 minutes
Min 1: 5 P.P + 5 P.J (135/95)
Min 2: 50 Dbl-Unders

C. 4 sets of:
DB Lateral Raises x 15 (Light)
Rest 30 seconds
Ring Rows x 8 (Feet on a Box)
Rest 30 seconds
Hollow Banded PullAparts x 20
Rest 90 seconds

2-A-DAY

L2:
TCP Gymnastics Homework

L3:
TCP Gymnastics Homework

 

Wednesday October 12th

– No Midday 3.0

WOD

In Pairs – 4 rounds each of:
15 KB Swings (1.5/1pd)
12 Box Jump Overs (24/20″)
9 Burpees

*Athlete “A” performs 15 KB Swings then “B” performs 15 KB Swings, then “A” does 12 BJO then “B” does 12 BJO, then “A” does 9 Burpees then “B” does 9 Burpees = 1 round.

*Pack and Pups – Scale as needed.

STRENGTH
* Do the Class, regular training resumes tomorrow.

2-A-DAY

Rest Day

Tuesday October 11th

– Midday 3.0 from 10:30am-12:30pm
– Gymnastics with Sam from 6:45pm-7:30pm

Weightlifting Skill

EMOM x 10 minutes
Power Snatch + Hang Power Snatch + OH Sq
*Rx @ 70-75%
*Pack @ 60-65%
*Pup @ 50%

WOD

AMRAP in 10 minutes of:
30 Dbl-Unders
15 Power Snatch (75/55)

*Pack
Same as Rx
*Pup
AMRAP in 10 minutes
30 Dbl-Unders or 60 Skips
15 Power Snatch (Scale as needed)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Front Squat+Split Jerk
*Sets 1-2 x 2+1 @ 75%
*Sets 3-5 x 2+1 @ 80%

B. EMOM x 10 minutes
Min 1: 3 Hang Power Cleans
Min 2: 3 Push Jerks
*70% of 1RM of P.Clean

C. 3 sets of:
Strict Pull Ups x 3-5 reps
Rest 30 seconds
HS Hold x 30-45 seconds
Rest 30 seconds
Wtd Plank Holds x 45 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Front Squat+Split Jerk
*Sets 1-2 x 3+1 @ 80%
*Sets 3-5 x 2+1 @ 85%

B. EMOM x 10 minutes
Min 1: 3 Hang Power Cleans
Min 2: 3 Push Jerks
*75% of 1RM of P.Jerk

C. 3 sets of:
Strict CTB Pull Ups x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 30-45s
Rest 30 seconds
Wtd Plank Holds x 60 seconds
Rest 90 seconds

2-A-DAY

AMRAP in 20 minutes
5 CTB Pull Ups
10 HR Push Ups
15 Squats
200m run

Saturday October 8th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes
5 Clean & Jerk (185/125)
10 TTB
Rest 30 seconds

*Pack
5 Clean & Jerk (115-135/75-95)
10 TTB
*Pup
AMRAP in 15 minutes
5 Clean & Jerk (95/65)
10 Knee Tucks

STRENGTH

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

B. AMRAP in 10 minutes
5 Clean & Jerk (115/75)
10 TTB

L2: Self led Warm-Up.
A. Every 90 seconds x 5 sets
Sq Snatch + Hang Snatch
*Sets 1-3 x 1+2 @ 70%
*Sets 4-5 x 1+1 @ 75%

B. Every 90 seconds x 3 sets
Sq Snatch x 1
*80%

C. EMOM x 10 minutes
Min 1: BTN Snatch Push Press x 3
Min 2: Snatch Balance x 3
*65-70% of 1RM Snatch

D. 3 sets of:
12 Alt DB Step Ups (20″- Moderate)
15 DB Floor Press (Same Load)
Rest 1 minute

L3: Self led Warm-Up.
A. Every 90 seconds x 6 sets
Sq Snatch + Hang Snatch
*Sets 1-3 x 1+2 @ 75%
*Sets 4-6 x 1+1 @ 80%

B. Every 90 seconds x 3 sets
Sq Snatch + Hang Snatch
*85%

C. EMOM x 10 minutes
Min 1: BTN Snatch Push Press x 3
Min 2: Snatch Balance x 3
*70-75% of 1RM Snatch

D. 4 sets of:
12 Alt DB Step Ups (20″- Moderate)
15 DB Floor Press (Same Load)
Rest 1 minute

 2-A-DAY

Rest Day

Friday October 7th

– No Midday 3.0

Gymnastics Skills
10 minutes of Muscle Up Progressions

WOD

AMRAP in 10 minutes of:
Muscle Ups

*Pack
AMRAP in 10 minutes of
5 CTB Pull Ups
5 Ring Dips
*Pup
AMRAP in 10 minutes of
5 Banded Pull Ups
5 P-Bar Dips or Push Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Sets 1-3 x 1+2 @ 70%
*Sets 4-5 x 1+1 @ 75%

B. EMOM x 8 minutes
Min 1: 5 Push Press
Min 2: 10 Deadlift + 5 BOTB
*65% of 1RM Push Press

C. 3 sets of:
10 Bent-Over DB Rows (Moderate)
15 Banded Pull Aparts
10 Ab Roll Outs
Rest 1 minute

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

B. EMOM x 10 minutes
Min 1: 5 Push Press
Min 2: 10 Deadlift + 5 BOTB
*70% of 1RM Push Press

C. 4 sets of:
10 Bent-Over DB Rows (Heavy)
25 Banded Pull Aparts
10 Ab Roll Outs
Rest 1 minute

2-A-DAY

L2:
AMRAP in 10 minutes
500m row
5 Strict Pull Ups
10 Push Ups

L3:
AMRAP in 10 minutes
500m row
10 Bar Muscle Ups

 

Thursday October 6th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
50 Wall Balls (20/14)
50 Deadlifts (185/125)
50 Strict HSPU
*Each time you break the Wall Balls or HSPU
perform a 15 second static hold with the barbell.
*Time Cap:20 minutes

*Pack
50 Wall Balls (20/14)
50 Deadlifts (185/125)
30 Strict HSPU
*Pup
50 Wall Balls
50 Deadlifts (135/95)
50 DB Press

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Power Clean + Front Sq
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+2 @ 7 RPE
*Set 3 x 2+1 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
*Set 5 x 1+1 @ 8 RPE
*Set 6 x 1+1 @ 9 RPE
Rest 2 minutes

B. For time:
50 Wall Balls (20/14)
30 Deadlifts (185/125)
20 Ring Push Ups

L2: Self led Warm-Up.
A. Every 90s x 5 sets
Sq Clean + Hang Clean
*Sets 1-3 x 1+2 @ 70%
*Sets 4-5 x 1+1 @ 75%

B. Every 90s x 3 sets
Sq Clean x 1
*80%

C. Every 2 minutes x 5 sets
Back Squat
*Sets 1-3 x 4 reps @ 75%
*Sets 4-5 x 2 reps @ 80%

D1. Complete
75 Banaded Good Monrings
50 Hollow Rocks
35 Russian Swings (1.5/1pd)

D2. TCP Gymnastics Homework.

L3: Self led Warm-Up.
A. Every 90s x 6 sets
Sq Clean + Hang Clean
*Sets 1-3 x 1+2 @ 75%
*Sets 4-6 x 1+1 @ 80%

B. Every 90s x 3 sets
Sq Clean x 1
*85%

C. Every 2 minutes x 6 sets
Back Squat
*Sets 1-3 x 4 reps @ 80%
*Sets 4-6 x 2 reps @ 85%

D1. Complete
100 Banaded Good Monrings
75 Hollow Rocks
50 Russian Swings (2/1.5pd)

D2. TCP Gymnastics Homework.

2-A-DAY

In 5 minutes
30 Thrusters (95/65)
AMRAP in remaining time of
12 CTB Pull Ups
12 Hang Power Snatch (95/65)

– Rest 5 minutes —

For time:
Rounds of “A”
12 CTB Pull Ups
12 Hang Power Snatch (95/65)
Then into..
30 Thrusters (95/65)

Wednesday October 5th

– No Midday 3.0

WOD
Rest Day

or

6 sets of building to a Heavy Complex of:
1 Hang Squat Snatch + 2 Snatch Balance + 3 OH Squats
Rest 2 minutes b/t attempts

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm