Monday May 30th

– No Midday 3.0

Skill:
Every 2 minutes x 6 sets
Wtd Dip

*Sets 1-2 x 5 reps
*Sets 3-4 x 3 reps
*Sets 5-6 x 1 rep

WOD

For time:
27.21.15
Thrusters (95/65)
Pull Ups

*Pack
21.18.15
Thrusters (95/65)
Pull Ups
*Pup
18.15.12
Thrusters (Scale as needed)
Banded Pull Ups or Ring Rows

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean + Jerk
* Set 1 x 3+1 @ 65%
* Sets 2-3 x 2+1 @ 70%
* Sets 4-5 x 1+1 @ 75%

B. 3 sets of:
Back Squat x 5
Rest 2 minutes
* 75% of 1RM

C. 3 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Banded Good Mornings x 25
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean + Jerk
* Sets 1-2 x 3+1 @ 70%
* Sets 3-4 x 2+1 @ 75%
* Sets 5-6 x 1+1 @ 80%

B. 3 sets of:
Back Squat x 5
Rest 2 minutes
* 75% of 1RM

C. 4 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Banded Good Mornings x 25
Rest 60 seconds


2-A-DAY

3 rounds for time:
400m run
15 Thrusters (115/85)

– Rest 3 minutes –

3 rounds for time:
400m run
15 Hang Power Cleans (115/85)

Sunday May 29th

– Midday 3.0 from 10:30am-2:00pm

WOD

AMRAP in 20 minutes
300m row
1 Rope Climb
10 Burpees
1 Rope Climb
200m run
1 Rope Climb

*Pack
AMRAP in 15 minutes
300m row
1 Rope Climb
10 Burpees
1 Rope Climb
200m run
*Pup
AMARP in 15 minutes
250m row
1 Rope Climb or 2 Standing to Lower
10 Burpees
1 Rope Climb or 2 Standing to Lower
200m run

STRENGTH

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

B. AMRAP in 10 minutes
200m run
5 Strict Pull Ups
10 Burpees
5 Strict Pull Ups

L2: Self led Warm-Up.
A. 4 sets of
Hang Muscle Snatch (BTK) x 3
Rest 90 seconds

B. Every 2 minutes x 4 sets
Power Snatch x 3
* 65% of 1RM P.Snatch

C. 4 sets of:
L-Sit DB Press x 5-10 reps
Rest 30 seconds
KB Carry
Rest 90 seconds

Sets 1&3 (100m)
* Front Rack Carry x 1.5/1pd
Sets 2&4 (200m)
*Farmers Carry x 1.5/1pd

L3: Self led Warm-Up.
A. 4 sets of
Hang Muscle Snatch (BTK) x 3
Rest 90 seconds

B. Every 2 minutes x 5 sets
Power Snatch x 3
* 70% of 1RM P.Snatch

C. 4 sets of:
Strict HSPU x 5-10 reps
Rest 30 seconds
KB Carry
Rest 90 seconds

Sets 1&3 (100m)
* Front Rack Carry x 1.5/1pd
Sets 2&4 (200m)
*Farmers Carry x 2/1.5pd


2-A-DAY

For time:
27.21.15
Calorie Row
Burpee Box Jumps Overs (20″)

L2&L3

Saturday May 28th

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

WOD

A. 2 sets of:
Hang Power Clean x 5 reps @ 50-60%
B. 2 sets of:
Hang Power Clean x 3 reps @ 60-70%
C. Hang Power Clean
3-3-3-3-3

*Build to a Heavy Triple or a new 3RM for the day.

*Pack
Same as Rx
*Pup
5 sets
Hang Power Clean x 3-5 reps
*Build to weight where you can focus on good techniuqe
and feel comfortable.

CashOut:
10 to 1
KB Swings
*100ft Shuttle b/t rounds (25ft x 4)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
* Set 1 x 3 @ 65%
* Sets 2-3 x 2 @ 70%
* Sets 4-5 x 1 @ 75%

B. 3 sets of:
Shoulder Press x 6 reps
Rest 2 minutes
* 60-65% of 1RM Press

C. 4 sets of:
DB Lunges x 6/Leg (Heavy)
Rest 10 seconds
Box Jumps x 6 reps (24/20″)
Rest 20 seconds
Strict TTB x 6-10 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch
* Sets 1-2 x 3 @ 70%
* Sets 3-4 x 2 @ 75%
* Sets 5-6 x 1 @ 80%

B. 3 sets of:
Shoulder Press x 8 reps
Rest 90 seconds
* 65-70% of 1RM Press

C. 4 sets of:
DB Lunges x 6/Leg (Heavy)
Rest 10 seconds
Box Jumps x 6 reps (24/20″)
Rest 20 seconds
Strict TTB x 8-12 reps
Rest 90 seconds

2-A-DAY

Rest Day

Thursday May 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
5 CTB Pull Ups
10 Ring Dips
15 OH Squats (95/65)

*Pack
AMRAP in 15 minutes of:
5 Pull Ups
10 Ring Dips
15 OH Squats (95/65)
*Pup
AMRAP in 15 minutes of:
5 Banded Pull Ups
10 P.Bar Dips or Push Ups
15 OH Sq or Front Squats (Scale as needed)

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Power Snatch
*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 12 minutes
5 CTB Pull Ups
10 Ring Dips
15 OH Squats (95/65)

L2: Self led Warm-Up.
A. Front Squat
x 8 @ 55%
x 6 @ 60%
x 2 @ 65% x 4 sets
Rest 2 minutes

B. Every 2 minutes x 4 sets
Clean + Hang Clean
* 60% of 1RM Clean

C. 4 sets of
Snatch Pulls x 5 @ 80%
Rest 2 minutes

L3: Self led Warm-Up.
A. Front Squat
x 8 @ 60%
x 6 @ 65%
x 2 @ 70% x 5 sets
Rest 2 minutes

B. Every 2 minutes x 4 sets
Clean + Hang Clean
* 60% of 1RM Clean

C. 4 sets of
Snatch Pulls x 5 @ 85%
Rest 2 minutes

2-A-DAY

AMRAP in 20 minutes of:
5 CTB Pull Ups
10 Ring Dips
15 OH Squats (95/65)

L2&L3

Wednesday May 25th

– Midday 3.0 from 10:30am-12:30pm

WOD

“Michael”
3 rounds for time:
800m run
50 Back Extensions
50 Sit Ups

*Pack
3 rounds for time
800m run
35 Back Extensions
35 Sit Ups
* Pup
3 rounds for time:
400m run
25 Back Extensions
25 Sit Ups

STRENGTH

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

B. 3 rounds for time:
400m run
15 KB Swings (1.5/1pd)
35 Sit Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Push Jerk x 3 reps
*60% of 1RM Split Jerk

B. Every 2 minutes x 4 sets
Power Clean x 3
* 65% of 1RM P.Clean

C. 4 sets of:
Push Press x 5
Rest 30 seconds
Strict Pull Ups x 5-10
Rest 90 seconds
* 65% of 1RM P.Press
* Bar from the Floor.

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Push Jerk x 3 reps
*60% of 1RM Split Jerk

B. Every 2 minutes x 5 sets
Power Clean x 3
* 70% of 1RM P.Clean

C. 5 sets of:
Push Press x 5
Rest 30 seconds
Strict Pull Ups x 10
Rest 90 seconds
* 70% of 1RM P.Press
* Bar from the Floor.

2-A-DAY

4 rounds for time:
400m run
25 KB Swings (2/1.5pd)

L2:
4 rounds for time:
400m run
25 KB Swings (1.5/1pd)

Tuesday May 24th

– Midday 3.0 from 10:30am-12:30pm

Skill:
EMOM x 8 minutes
Power Clean x 3 reps

Rx @ 75% of 1RM
Pack @ 60% of 1RM
Pup @ Scale as needed

WOD

For time:
104 Wall Balls (20/14)
52 Pull Ups
TC: 10 minutes

*Pack
75 Wall Balls (20/14)
35 Pull Ups
*Pup
55 Wall Balls (Scale as needed)
25 Banded Pull Ups or Ring Rows

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Back Squat
x 8 @ 55%
x 6 @ 60%
x 2 @ 65% x 4 sets
Rest 2 minutes

B. Every 2 minutes x 4 sets
P.Snatch + Snatch
*60% of 1RM P.Snatch

C. 4 sets of
Clean Pulls x 3 @ 80%
Rest 2 minutes

L3: Self led Warm-Up.
A. Back Squat
x 8 @ 60%
x 6 @ 65%
x 2 @ 70% x 5 sets
Rest 2 minutes

B. Every 2 minutes x 4 sets
P.Snatch + Snatch x 2
*60% of 1RM P.Snatch

C. 4 sets of
Clean Pulls x 5 @ 85%
Rest 2 minutes

2-A-DAY

For time:
104 Wall Balls (20/14)
52 Pull Ups
TC: 10 minutes

L2&L3

Sunday May 22nd

– Midday 3.0 from 10:30am-2:00pm

WOD

A. 2 sets of:
Snatch x 3 reps @ 50-60%
B. 2 sets of:
Snatch x 2 reps @ 60-70%
C. Snatch
1-1-1-1-1

*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
6 sets of
Power or Squat Snatch x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

CashOut:
3 rounds
20 Cal Row
15 KB Swings
10 Ring Dips

STRENGTH

L1: Do the Class.

L2: Do the Class.
EMOM x 6 minutes
P.Snatch + Hang Snatch + OH Sq
*65% of 1RM Snatch

– Rest 2 minutes —

EMOM x 6 minutes
Snatch + OH Squat
*70% of 1RM Snatch

L3: Do the Class.
EMOM x 6 minutes
P.Snatch + Hang Snatch + OH Sq
*70% of 1RM Snatch

— Rest 2 minutes —

EMOM x 6 minutes
Snatch + OH Squat
*75% of 1RM Snatch

2-A-DAY

3 rounds
20 Cal Row
15 KB Swings
10 Ring Dips

Saturday May 21st

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

WOD

For total Reps:
1 Minute: Hang Squat Cleans (115/85)
1 Minute: Burpees
1 Minute: TTB
2 Minutes: Hang Squat Cleans
2 Minutes: Burpees
2 Minutes: TTB
1 Minute: Hang Squat Cleans
1 Minute: Burpees
1 Minute: TTB

*Pack
Hang Squat Cleans (95/65)
Burpees
TTB
*Pup
Hang Power Cleans (Scale as needed)
Burpees
TTB or Knee Tucks

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

– Mobility or Light Skill Work.

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