Wednesday March 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

Clean & Jerk
5-5-5-5-5

* Take this time to Build to a 5RM C&J for the Day.
* Not TnG, 5-10 seconds rest between reps.

* Pack – C&J x 5 reps
Build to a set of 5 reps that feels heavy for the day.
* Pup – C&J x 5 reps
Take this time to fine tune and get comrtable with
the techniuqe of the Clean and the Jerk.

CashOut:
3 rounds
10 Pull Ups
15 KB Swings
30 Dbl-Unders

Strength

* This is the last week of this Strength block. We will take a De-load week then start a new block April 6th.

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch + OH Sq
*Set 1 @ 65% x 2+2
*Sets 2-3 @ 70% x 2+2
*Sets 4-5 @ 75% x 1+2

B. EMOM x 6 minutes
Power Snatch x 2
Hang Power Snatch x 2
*Sets 1-3 @ 65% of P.Snatch
*Sets 4-6 @ 70%

C. Every 3 mins
Back Squat
*Set 1 x 8 @ 65%
*Set 2 x 6 @ 70%
*Set 3 x 4 @ 75%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch + OH Sq
*Sets 1-2 @ 70% x 2+2
*Sets 3-4 @ 75% x 2+2
*Sets 5-6 @ 80% x 1+2

B. EMOM x 6 minutes
Power Snatch x 2
Hang Power Snatch x 2
*Sets 1-3 @ 70% of P.Snatch
*Sets 4-6 @ 75%

C. Every 3 mins
Back Squat
*Set 1 x 8 @ 70%
*Set 2 x 6 @ 75%
*Set 3 x 4 @ 80%

2-A-DAY

4 sets of:
750m row @ 2k PR Pace
Rest 10 seconds
500m row @ 5k PR Pace
Rest 10 seconds
250m row @ 1k PR Pace
Rest 2 minutes

L2&L3

Monday March 21st

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
1600m run
Rest 3 minutes
1200m run
Rest 2 minutes
800m run
Rest 1 minute
400m run

*Pack
1600m run – Rest 3 minutes
800m run – Rest 2 minutes
400m run – Rest 1 minute
200m run
*Pup
600m run – Rest 3 minutes
400m run – Rest 2 minute
200m run – Rest 1 minute
100m run

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 3 mins
Front Squat
*Set 1 x 8 @ 70%
*Set 2 x 6 @ 75%
*Set 3 x 4 @ 80%

B1. EMOM x 5 minutes
5 Push Press + 5 Push Jerk

– Rest 2 minutes –

B2. EMOM x 5 minutes
3 Push Press + 3 Push Jerks
* B1 @ 115/85
* B2 @ 135/95

C. Complete
20 Strict TTB
50 Hollow Rocks
20 Ab Roll Outs

L3: Self led Warm-up.
A. Every 3 mins
Front Squat
*Set 1 x 8 @ 75%
*Set 2 x 6 @ 80%
*Set 3 x 4 @ 85%

B1. EMOM x 5 minutes
5 Push Press + 5 Push Jerk

– Rest 2 minutes –

B2. EMOM x 5 minutes
3 Push Press + 3 Push Jerks
* B1 @ 135/95
* B2 @ 155/105

C. Complete
20 Strict TTB
50 Hollow Rocks
20 Ab Roll Outs

2-A-DAY

3 rounds for time:
400m run
15 Thrusters (95/65)

L3&L2

Sunday March 20th

– Midday 3.0 from 10:30am-2:00pm

WOD

5 rounds for time:
15 Hang Power Cleans (115/85)
10 Ring Dips
2 Rope Climbs
* Athletes MUST HAVE shin protection for climbing the rope.

*Pack
4 rounds
15 Hang Power Cleans (95/65)
10 Ring Dips
1 Rope Climbs
*Pup
3-4 rounds
12 Hang Power Cleans (Scale as needed)
8 P-Bar Dips
1 Rope Climb or 3 to 1 Rope Pulls

Strength

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

B. 3 rounds for time:
12 Hang Power Cleans (95/65)
9 Ring Dips
6 Strict Pull Ups

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Bench Press
*Sets 1 @ 65% x 5
*Sets 2-3 @ 70% x 3
*Sets 4-5 @ 75% x 1
Based of 1RM Bench Press

B. Every 2 mins x 4 sets
Strict Pull Ups(Wtd if you can)
*Set 1 x 7 reps
*Set 2 x 5 reps
*Sets 3-4 x 3 reps

C. Complete
400m Sled Walk (135/90)
200m Farmer Carry (2/1.5pd)
100m Waiters Walk (2/1.5pd)
*50m (R) OH / 50m (L) OH

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Bench Press
*Sets 1-2 @ 70% x 5
*Sets 3-4 @ 75% x 3
*Sets 5-6 @ 80% x 1
Based of 1RM Bench Press

B. Every 2 mins x 4 sets
Wtd Pull Ups
*Set 1 x 7 reps
*Set 2 x 5 reps
*Sets 3-4 x 3 reps

C. Complete
400m Sled Walk (135/90)
200m Farmer Carry (2/1.5pd)
100m Waiters Walk (2/1.5pd)
*50m (R) OH / 50m (L) OH

2-A-DAY

Rest Day

Thursday March 17th

– No Midday 3.0

WOD

Back Squat
1-1-1-1-1

A. 2 sets of:
Back Squat x 5 reps @ 40-50%
B. 2 sets of:
Back Squat x 3 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 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut:
15 Wall Balls
30 Burpees
15 Wall Balls

Strength

L1: Do the Class.

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

B1. Every 30s x 5 minutes
Power Clean x 2 @ 70%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Clean x 1 @ 75%

C. 3 rounds for time:
4 Hang Power Cleans (135/95)
8 Push Jerks
12 Back Squats

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

B1. Every 30s x 5 minutes
Power Clean x 2 @ 75%
 – Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Clean x 1 @ 80%

C. 3 rounds for time:
4 Hang Power Cleans (155/105)
8 Push Jerks
12 Back Squats

2-A-DAY

Rest Day

Wednesday March 16th

– Midday 3.0 from 10:30am-12:30pm

WOD

4 rounds for time of:
85 Dbl-Unders
40 Squats
20 Push Press (95/65)
TC: 20 minutes

*Pack
4 rounds for time:
50 Dbl-Unders
30 Squats
10 Push Press (95/65)
*Pup
3-4 rounds for time:
100 Skips
25 Squats
10 Push Press (Scale as needed)

CashOut:
2 minutes/Side – Hip Mobility (Couch Stretch, 90/90, Pigeon Stretch)
2 minutes/Side – Shoulder Mobility (Banded Overhead, Pec Stretch, Lacrosse Ball)

Strength

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

B. 3 rounds for time:
50 Dbl-Unders
30 Squats
15 Push Press (95/65)

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch Pull + Snatch + OH Sq
*Set 1 @ 65% x 1+1+2
*Sets 2-3 @ 70% x 1+1+2
*Sets 4-5 @ 75% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 70%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 75%

C. Every 3 mins
Back Squat
*Set 1 x 10 @ 60%
*Set 2 x 8 @ 65%
*Set 3 x 6 @ 70%
*Set 4 x 4 @ 75%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch Pull + Snatch + OH Sq
*Sets 1-2 @ 70% x 1+1+2
*Sets 3-4 @ 75% x 1+1+2
*Sets 5-6 @ 80% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 75%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 80%

C. Every 3 mins
Back Squat
*Set 1 x 10 @ 65%
*Set 2 x 8 @ 70%
*Set 3 x 6 @ 75%
*Set 4 x 4 @ 80%

2-A-DAY

5 sets of:
250m row @ 1k PR Pace
Rest 10 seconds
500m row @ 2k PR Pace
Rest 10 seconds
250m row @ 1k PR Pace
Rest 2 minutes

L2&L3

Monday March 14th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 15 minutes
6 Deadlifts (315/225)
6 Burpees
5 Cleans (225/155)
5 CTB Pull Ups
4 Thrusters (155/105)
4 Muscle Ups

*Only using 1 bar, change loads as you go.

*Pack
6 Deadlifts (185/135)
6 Burpees
5 Cleans (135/95)
5 CTB Pull Ups
4 Thrusters (95/65)
4 Strict Ring Dips
*Pup
6 Deadlifts (135/95)
6 Burpees
5 Cleans (95/65)
5 Banded Pull Ups
4 Thrusters (Scale as needed)
4 P-Bar Dips

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 3 minutes
Deadlift
*Set 1 x 7 @ 60% of 1RM
*Set 2 x 5 @ 65%
*Set 3 x 3 @ 70%
*Set 5 x 1 @ 75%

B. EMOM x 6 minutes
5 HSPU
5 H.Power Clean (135/95)

C. 3 sets:
15 Russain KBS (2/1.5pd)
30 Banded Good Mornings
60 second Plank Hold
Rest 90 seconds

L3: Self led Warm-up.
A. Every 3 minutes
Deadlift
*Set 1 x 7 @ 65% of 1RM
*Set 2 x 5 @ 70%
*Set 3 x 3 @ 75%
*Set 5 x 1 @ 80%

B. EMOM x 6 minutes
5 HSPU
5 H.Power Clean (135/95)

C. 3 sets:
15 Russain KBS (2/1.5pd)
30 Banded Good Mornings
60 second Plank Hold
Rest 90 seconds

2-A-DAY

3 rounds for time:
20 Box Jumps (24/20″)
15 Thrusters (95/65)

L2&L3

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