Friday April 22nd

– No Midday 3.0

WOD

Front Squat
1-1-1-1-1

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

CashOut:
21.15.9
Wall Balls
TTB

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. EMOM x 12 minutes:
Snatch
*Sets 1-4 @ 70% x 2 reps
*Sets 5-8 @ 75% x 1
*Sets 9-12 @ 80%

B. 3 sets of:
Clean DL x 2 (BTK)
Hang Clean Pull x 3 (BTK)
Rest 1 minute
* 80% of 1RM

C. 3 sets of:
GH Raises x 5-8 reps
Rest 1 minute
BB Good Morning x 15 (45/35)
Rest 1 minute

L3: Self led Warm-Up.
A. EMOM x 12 minutes:
Snatch
*Sets 1-4 @ 75% x 2 reps
*Sets 5-8 @ 80% x 1
*Sets 9-12 @ 85% x 1

B. 3 sets of:
Clean DL x 2 (BTK)
Hang Clean Pull x 3 (BTK)
Rest 1 minute
* 85% of 1RM

C. 3 sets of:
GH Raises x 5-8 reps
Rest 1 minute
BB Good Morning x 15 (75/55)
Rest 1 minute

2-A-DAY

For time:
21.15.9
Front Squats (135/95)
Box Jumps (24/20″)
Pull Ups

L2:
21.15.9
Front Squats (115/85)
Box Jumps (24/20″)
Pull Ups

Wednesday April 20th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes
10 L-Pull Ups
10 Strict HSPU
20 Hip Extensions

*Pack
AMRAP in 20 minutes
10 Strict Pull Ups
10 Strict HSPU or DB Press
15 Hip Extensions
*Pup
AMRAP in 15 minutes
10 Banded Strict Pull Ups
10 DB Press
15 Hip Extensions

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Split Jerk
*Set 1 x 3 @ 6 RPE
*Set 2 x 3 @ 7 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 9 RPE
Rest 2 minutes between

B. AMARP in 10 minutes
10 Pull Ups
10 Push Press (115/85)
20 KB Swings (1.5/1pd)

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
2 Front Squats + Split Jerk
* 70% of 1RM C&J
* Use a Rack

B. EMOM x 8 mins:
Clean + Hang Clean
*Sets 1-3 @ 70% of 1RM
*Sets 4-8 @ 75%

C. 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 20 reps
Rest 1 minute

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
2 Front Squats + Split Jerk
* 75% of 1RM C&J
* Use a Rack

B. EMOM x 8 mins:
Clean + Hang Clean
*Sets 1-3 @ 75% of 1RM
*Sets 4-8 @ 80%

C. 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 20 reps
Rest 1 minute

2-A-DAY

AMRAP in 10 minutes
10 CTB Pull Ups
25ft HS WALK
15 Ring Dips
25ft HS WALK
*Regional Standard for the HS Walk

L2:
AMRAP in 10 minutes
10 CTB Pull Ups
30 Dbl Unders
10 Ring Dips
30 Dbl Unders

Tuesday April 19th

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

WOD

AMRAP in 10 minutes of
12 Deadlifts (135/95)
9 Hang Squat Cleans
6 Push Jerks

*Pack
AMRAP in 10 minutes of
12 Deadlifts (95-115/65-85)
9 Hang Squat Cleans
6 Push Jerks
*Pup
AMRAP in 10 minutes of
12 Deadlifts (Scale as needed)
9 Hang Power Cleans
6 Push Jerks

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 min x 4 sets
Push Press x 3
* 75% of 1RM
*Not TnG, reset after each rep.

B. EMOM x 10 minutes:
Min 1: 1 Legless or R.Climb
Min 2: 3-5 Strict HSPU
*Choose a challenging Progression here.

C. 4 sets of
Snatch DL x 2 (BTK)
Hang Snatch Pull x 3
Rest 1 minute
* 80% of 1RM

L3: Self led Warm-Up.
A. Every 2 min x 4 sets
Push Press x 3
* 80% of 1RM
*Not TnG, reset after each rep.

B. EMOM x 10 minutes:
Min 1: 1-2 Legless Rope Climb
Min 2: 5-10 Strict HSPU
*Challenge yourself with a Deficit if you can.

C. 4 sets of
Snatch DL x 2 (BTK)
Hang Snatch Pull x 3
Rest 1 minute
* 85% of 1RM

2-A-DAY

3 sets of:
1500m row @ 2k PR
Rest 30 seconds
500m row @ 1k PR
Rest 3 minutes

L2&L3

Monday April 18th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes
2 Rope Climbs
10 Strict Ring Dips
20 Sit Ups

*Pack
AMARP in 15 minutes
1 Rope Climb
10 Strict Ring Dips
20 Sit Ups
*Pup
AMRAP in 15 minutes
1 Rope Climb or 3:1 Rope Pulls
10 Banded Ring Dips
20 Sit Ups

STRENGTH

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

B. AMRAP in 10 minutes
5 Strict Pull Ups
10 Strict Ring Dips
15 TTB

L2: Self led Warm-Up.
A. Every 2 mins x 10 sets
Back Squat x 3 @ 75% of 1RM
*5s Down TEMPO on rep 1.

B. EMOM x 8 mins:
Snatch + H.Snatch + OH Sq
*Sets 1-3 @ 70% of 1RM
*Sets 4-8 @ 75%

C. 4 sets of:
GHD Sit Ups x 10 (Only to 90)
Rest 1 minute
Wtd Pull Ups x 3-5
Rest 1 minute
*Heavier then last week.

L3: Self led Warm-Up.
A. Every 2 mins x 10 sets
Back Squat x 3 @ 80% of 1RM
*5s Down TEMPO on rep 1.

B. EMOM x 8 mins:
Snatch + H.Snatch + OH Sq
*Sets 1-3 @ 75% of 1RM
*Sets 4-8 @ 80%

C. 4 sets of:
GHD Sit Ups x 10 (Full ROM)
Rest 1 minute
Wtd Pull Ups x 3-5
Rest 1 minute
*Heavier then last week.

2-A-DAY

AMRAP in 10 minutes of
12 Deadlifts (155/105)
9 Hang Squat Cleans
6 Push Jerks

L2:
AMRAP in 10 minutes of
12 Deadlifts (135/95)
9 Hang Squat Cleans
6 Push Jerks

Saturday April 16th

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

WOD

EMOM x As Long as Possible
Pull Ups

* Perform 1 Pull Up in the 1st minute
* Perform 2 Pull Ups in the 2nd minute
* Perform 3 Pull Ups in the 3rdd minute
Etc….

*Pack
Same as Rx
*Pup
Banded Pull Up

STRENGTH

L1: Class Warm-Up.
Front Squat
*Set 1 x 3 @ 6 RPE
*Set 2 x 3 @ 7 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 9 RPE
Rest 2 minutes between

B. For time:
50 Pull Ups

L2: Self led Warm-Up.
A. EMOM x 10 minutes:
Min 1: P.Snatch + 2 S.Balance
Min 2: P.Snatch + 2 OH Squat
* 70% of 1RM P.Snatch

B. 3 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Russain KB’s x 10 (1.5/1pd)
Rest 1 minute

C. 2 sets of:
200m Sled Walk (135/95)
200m Farmer Carry (1.5/1pd)
Rest 1 minute
* 1st set FWD Sled Walk
* 2nd set BWD Sled Walk

L3: Self led Warm-Up.
A. EMOM x 10 minutes:
Min 1: P.Snatch + 2 S.Balance
Min 2: P.Snatch + 2 OH Squat
* 75% of 1RM P.Snatch

B. 3 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Russain KB’s x 10 (2/1.5pd)
Rest 1 minute

C. 2 sets of:
200m Sled Walk (135/95)
200m Farmer Carry (2/1.5pd)
Rest 1 minute
* 1st set FWD Sled Walk
* 2nd set BWD Sled Walk

2-A-DAY

4 sets
25 Cal Row
5 (R) Turkish Get Ups
5 (L) Turkish Get Ups
*Sets 1&3 (1pd/12kg)
*Sets 2&4 (1.5/1pd)
*This is meant to be done at a “Warm-Up” pace.

Friday April 15th

– No Midday 3.0

WOD

Clean & Jerk
1-1-1-1-1

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

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 min x 4 sets
Push Press x 5
* 70% of 1RM
*Not TnG, reset after each rep.

B. EMOM x 12 mins:
Clean x 1
*Sets 1-4 @ 65%
*Sets 5-8 @ 70%
*Sets 9-12 @ 75%

C. EMOM x 10 mins
Min 1: 5/3 Muscle Ups Mods
Min 2: 10 Box Jumps (30/24″)
*Step Down on Box Jumps

L3: Self led Warm-Up.
A. Every 2 min x 4 sets
Push Press x 5
* 70% of 1RM
*Not TnG, reset after each rep.

B. EMOM x 12 mins:
Clean x 1
*Sets 1-4 @ 70%
*Sets 5-8 @ 75%
*Sets 9-12 @ 80%

C. EMOM x 10 mins
Min 1: 5/3 Muscle Ups
Min 2: 10 Box Jumps (30/24″)
*Step Down on Box Jumps

2-A-DAY

For time:
21 Thrusters (95/65)
18 CTB Pull Ups
15 Thrusters
15 CTB Pull Ups
9 Thrusters
12 CTB Pull Ups

L2&L3

Thursday April 14th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time
800m run
35 Push Ups
40 Sit Ups
45 Squats

*Pack
3 rounds
800m run
20 Push Ups
25 Sit Ups
30 Squats
*Pup
3 rounds
400m run
15 Push Ups (Knees)
20 Sit Ups
25 Squats

STRENGTH

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

B. 3 rounds for time:
400m run
20 Push Ups
25 Sit Ups
30 Squats

L2: Self led Warm-Up.
A. Every 3 mins x 7 sets
Back Squat x 5 @ 70% of 1RM
*5s Down TEMPO on rep 1.

B. EMOM x 12 mins:
Snatch x 1
*Sets 1-4 @ 65%
*Sets 5-8 @ 70%
*Sets 9-12 @ 75%

C. 3 sets of:
Clean Deadlift x 1
Hang Clean Pull x 2 (BTK)
Clean Pull x 3
Rest 1 minute
* 80% of 1RM

L3: Self led Warm-Up.
A. Every 3 mins x 7 sets
Back Squat x 5 @ 75% of 1RM
*5s Down TEMPO on rep 1.

B. EMOM x 12 mins:
Snatch x 1
*Sets 1-4 @ 70%
*Sets 5-8 @ 75%
*Sets 9-12 @ 80%

C. 3 sets of:
Clean Deadlift x 1
Hang Clean Pull x 2 (BTK)
Clean Pull x 3
Rest 1 minute
* 80% of 1RM

2-A-DAY

4 rounds for time:
50 Dbl-Unders
10 TTB
15 Hang Power Clean (115/85)

L2:
4 rounds for time
50 Dbl-Unders
10 TTB
15 Hang Power Clean (95/65)

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