Thursday September 1st

– Midday 3.0 from 10:30am-12:30pm

* This Saturday, Sept 3rd we will be running a Benchmark Workout “Linda”. It will be a sign up only workout.
– 4 men and 4 women per class.
– Class times will be 9:00am,10:30am,11:45am and 1:00pm
– If you have any questions about the workout or format please ask Sully, Reed or Steve.

WOD

10 rounds for time:
5 Power Cleans (155/105)
10 Alt Stationary Lunges

*Pack
8-10 rounds for time:
5 Power Cleans (135/95)
10 Alt Stationary Lunges
*Pup
6-8 rounds for time:
5 Power Cleans (95/65)
10 Alt Stationary Lunges

STRENGTH
* New Strength block will be starting Sept 8th

2-A-DAY

– Mobility or Light Skill Work

Tuesday August 30th

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

WOD

For time:
1 Mile Run
8 rounds
10 Wall Balls (20/14)
1 Rope Climb
800m run
4 rounds
10 Wall Balls
1 Rope Climb
400m run
2 rounds
10 Wall Balls
1 Rope Climb

*Pack
Runs – 1200m – 800m – 400m
Wall Ball/Rope Climb – 6 rnds – 3 rnds – 1 rnd (10+1)
*Pup
Runs – 800m – 400m – 200m
Wall Ball/RC – 8 rnds – 4 rnds – 2 rnd (5+1 or 5+3 Pulls)

STRENGTH

* All levels do the Class.

2-A-DAY

– Mobility or Skill Work

Monday August 29th

– Midday 3.0 from 10:30am-12:30pm

* Note the Class Schedule change that will be taking place as of next week.

WOD

For time:
50.40.30.20.10
Box Jumps (24/20″)
25.20.15.10.5
HSPU

*Pack
For time:
30.25.20.15.10
Box Jumps (24/20″)
15.12.9.6.3
HSPU
*Pup
For time:
25.20.15.10.5
Box Jumps (Scale as needed)
12.10.8.6.4
Box HSPU

STRENGTH
* All levels do the Class.

2-A-DAY

– Mobility or Light Skill Work

Sunday August 28th

– Midday 3.0 from 10:30am-2:00pm

WOD

Deadlift
3-3-3-3-3

A. 2 sets of:
Deadlift x 7 reps @ 40-50%
B. 2 sets of:
Deadlift x 5 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 @ 60-85%+
*Pups – 5 sets x 5 @ 50-60 % Effort

CashOut:
20.30.50.30.20
Dbl-Unders
*5 TTB b/t rounds

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

– Mobility or Light Skill Work.

Friday August 26th

– Midday 3.0 from 10:30am-12:30pm

* Reminder tomorrow we will be running a special fundraiser workout “Cops for Cancer”
Class times will be at

9:00am – Adult and KIDs WOD
10:30am – Adult WOD
11:45am – Adult WOD
1:00pm – Adult WOD

WOD

From 0:00-3:00, perform 3 rounds of:
3 Pull Ups
6 Push Ups
9 Squats
From 3:00-6:00, perform 3 rounds of:
4 Pull Ups
8 Push Ups
12 Squats
From 6:00-9:00, perform 3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
From 9:00-12:00, perform 3 rounds of:
6 Pull Ups
12 Push Ups
18 Squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

*Pack – Same as Rx
*Pup – 2 rounds, Banded Pull Up or Ring Rows

STRENGTH
* Hope to see all of you guys out tomorrow for the “Cops for Cancer” workout.

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

B. 5 rounds for time:
6 Pull Ups
12 Push Ups
18 Squats

L2: Self led Warm-Up.
A. In 15 minutes
Build to a Heavy Snatch
*Start at 70-75% and build from there

B. In 15 minutes
Build to a Heavy Clean & Jerk
*Start at 70-75% and build from there

C. In 10 minutes
Work up to 85-90% of your 1RM Back Squat

L3: Self led Warm-Up.
A. In 15 minutes
Build to a Heavy Snatch
*Start at 70-75% and build from there

B. In 15 minutes
Build to a Heavy Clean & Jerk
*Start at 70-75% and build from there

C. In 10 minutes
Work up to 85-90% of your 1RM Back Squat

2-A-DAY

Rest Day

Thursday August 25th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
10 Squat Cleans (135/95)
50 Sit Ups
8 Squat Cleans
40 Sit Ups
6 Squat Cleans
30 Sit Ups
4 Squat Cleans
20 Sit Ups
2 Squat Cleans
10 Sit Ups

*Pack
10.8.6.4.2 – Squat Cleans (115-135/75-95)
30.25.20.15.10 – Sit Ups
*Pup
10.8.6.4.2 – Squat or Power Cleans (Scale as needed)
25.20.15.10.5 – Sit Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Bench Press x 3 reps
*60-65% of 1RM

B. 3 sets of:
Single Arm DB Rows x 12 reps/Arm
Rest 30 seconds
DB Tate Press x 10 reps
Rest 30 seconds
Tricep Banded Push Downs x 20 reps
Rest 90 seconds

C. Complete
30 Alt Turkish Get Ups

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Bench Press x 3 reps
*65-70% of 1RM

B. 3 sets of:
Single Arm DB Rows x 12 reps/Arm
Rest 30 seconds
DB Tate Press x 10 reps
Rest 30 seconds
Tricep Banded Push Downs x 20 reps
Rest 90 seconds

C. Complete
40 Alt Turkish Get Ups

2-A-DAY

L2:
For time:
10 Strict Pull Ups
15 Strict Ring Dips
20 CTB Pull Ups
15 Strict Ring Dips

L3:
For time:
10 Strict Muscle Ups
25 Strict HSPU
20 Muscle Ups
25 Strict HSPU

 

Wednesday August 24th

– Midday 3.0 from 10:30am-12:30pm

Skill:
Muscle Up Transitions

WOD

For time:
30 Strict Muscle Ups

*Pack
15 Strict Pull Ups
30 Strict Ring Dips
15 Strict Pull Ups
*Pup
15 Strict Banded Pull Ups
20 Strict P-Bar Dips
15 Strict Banded Pull Ups

CashOut:
3 rounds
15-20 Banded Pull Aparts
15-20 Hollow Rocks
Rest 1 minute

STRENGTH
* This block will end on Friday August 26th then we will take a week of De-load.

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

B. For time:
15 Strict Pull Ups
30 Strict Ring Dips
15 Strict Pull Ups

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Sumo Deadlift x 3 reps
*60-65% of 1RM

B. 3 sets of:
Snatch Grip RDL’s x 10 reps @ 50% of 1RM
Rest 30 seconds
Russian KB Swing x 15 (2/1.5pd)
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 90 seconds

C. Complete
35 Med Ball Hamstring Curls
*Break as needed

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Sumo Deadlift x 3 reps
*65-70% of 1RM

B. 4 sets of:
Snatch Grip RDL’s x 10 reps @ 50% of 1RM
Rest 30 seconds
Russian KB Swing x 15 (2/1.5pd)
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 90 seconds

C. Complete
50 Med Ball Hamstring Curls
*Break as needed

2-A-DAY

L2:
For time:
10 Squat Cleans (135/95)
30 Sit Ups
8 Squat Cleans
25 Sit Ups
6 Squat Cleans
20 Sit Ups
4 Squat Cleans
15 Sit Ups
2 Squat Cleans
10 Sit Ups

L3:
For time:
10 Squat Cleans (135/95)
25 GHD Sit Ups
8 Squat Cleans
20 GHD Sit Ups
6 Squat Cleans
15 GHD Sit Ups
4 Squat Cleans
10 GHD Sit Ups
2 Squat Cleans
5 GHD Sit Ups

 

Monday August 22nd

– No Midday 3.0

WOD

5 rounds of:
800m run
Rest 3 minutes

*Pack
2 rounds
400m
Rest 2 minutes
2 rounds
800m run
Rest 3 minutes
*Pack
4 rounds
400m run
Rest 3 minutes

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Power Snatch x 1
OH Squat x 1
Power Snatch x 2
OH Squat x 2
*Build to a Heavy Set for the Day
*Not, TnG reps.

B. 3 sets of:
Halting Snatch Deadlift (BTK) x 3
Snatch Pull x 1
Rest 2 minutes
*90% of 1RM Snatch

C. 4 sets of:
Front Squat x 1 rep
Rest 2 minutes
*85-90% of 1RM

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Power Snatch x 1
OH Squat x 1
Power Snatch x 2
OH Squat x 2
*Build to a Heavy Set for the Day
*Not, TnG reps.

B. 3 sets of:
Halting Snatch Deadlift (BTK) x 3
Snatch Pull x 1
Rest 2 minutes
*100% of 1RM Snatch

C. 4 sets of:
Front Squat x 1 rep
Rest 2 minutes
*85-90% of 1RM

 2-A-DAY

L2:
10 rounds for time:
3 Right Arm KB Snatch (1.5/1pd)
3 Left Arm KB Snatch (1.5/1pd)
1 Burpee CTB Pull Up

L3:
10 rounds for time:
3 Right Arm KB Snatch (1.5/1pd)
3 Left Arm KB Snatch (1.5/1pd)
1 Burpee Bar Muscle Up