Sunday August 21st

– Midday 3.0 from 10:30am-2:00pm

WOD

10 rounds for time of:
3 Deadlifts (315/225)
1 Box Jump (40/36″)

*Pack
10 rounds for time of:
3 Deadlifts (225-275/155-195)
1 Box Jump (30/24″)
*Pup
10 rounds for time of:
3 Deadlifts (Scale as needed)
1 Box Jump (24/20″)

CashOut:
3 sets of:
100ft (R) OH Waiters Walk + (L) Farmer Carry
100ft (L) OH Waiters Walk + (R) Farmer Carry
30-60s Prone Plank Hold
Rest 1 minute

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Bench Press
*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 Deadlifts (185/135)
6 Box Jumps Overs (24/20″)

L2: Self led Warm-Up.
A. In 20 minutes
Build to a Heavy Single or 1RM Bench Press
*Start at 75-80% and go up from there.

B. 3 sets of:
1 Arm DB Floor Press w/Bridge x 10 reps/Arm
Rest 30 seconds
Ring Support Hold x 15-20 seconds
Rest 90 seconds

C. 2 sets “Building Horseshoes”
15 DB Tate Press
15 DB Skull Crushers
15 DB Roll Back Extensions
15 DB Floor Press
Rest 1-2 minutes

L3: Self led Warm-Up.
A. In 20 minutes
Build to a Heavy Single or 1RM Bench Press
*Start at 75-80% and go up from there.

B. 4 sets of:
1 Arm DB Floor Press w/Bridge x 10 reps/Arm
Rest 30 seconds
Ring Support Hold x 20-30 seconds
Rest 90 seconds

C. 2 sets “Building Horseshoes”
15 DB Tate Press
15 DB Skull Crushers
15 DB Roll Back Extensions
15 DB Floor Press
Rest 1-2 minutes

 2-A-DAY

For time:
15.12.9.6.3
Burpees
Sq.Clean Thrusters (95/65)
Pull Ups

Saturday August 20th

– Midday 3.0 from 9:00am-11:30am

WOD

For time:
15.12.9.6.3
Burpees
Sq.Clean Thrusters (95/65)
Pull Ups

*Pack
15.12.9.6.3
Burpees
Thrusters (95/65)
Pull Ups
*Pup
12.9.6.3
Burpees
Thrusters (Scale as needed)
Pull Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. In 20 minutes
Build to a Heavy Single or 1RM Deadlift
*Start at 75-80% and go up from there.

B. 3 sets of:
KB Reverse x 10 reps/Leg (1.5/1pd/Hand)
Rest 30 seconds
Rings to Chest Pull Ups x 3-5 reps
Rest 30 seconds
Wall Walks x 3 reps
Rest 90 seconds

C. Complete
75 Banded Good Mornings
50 Banded Lat Pull Downs
30 Banded Pull Aparts

L3: Self led Warm-Up.
A. In 20 minutes
Build to a Heavy Single or 1RM Deadlift
*Start at 75-80% and go up from there.

B. 4 sets of:
KB Reverse x 10 reps/Leg (1.5/1pd/Hand)
Rest 30 seconds
Rings to Chest Pull Ups x 5 reps
Rest 30 seconds
Wall Walks x 5 reps
Rest 90 seconds

C. Complete
100 Banded Good Mornings
75 Banded Lat Pull Downs
50 Banded Pull Aparts

2-A-DAY

Rest Day

Thursday August 18th

– Midday 3.0 from 10:30am-12:30pm

WOD

A. 2 sets of:
Front Squat x 5 reps @ 50-60%
B. 2 sets of:
Front Squat x 3 reps @ 60-70%
C. Front Squat
1-1-1-1-1
*Build to a Heavy Single or a new 1RM for the day.

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

CashOut:
20.15.10.5
Wall Balls
*30 Dbl-Unders b/t

STRENGTH

L1: Do the Class.

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

B. 3 sets of
Back Squat “21’s” (115/85)
Rest 2 minutes
* 7 reps of 1/4 Squat
* 7 reps to 90
* 7 reps Full ROM

C. Complete
20 Alt Turkish Get Ups

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

B. 3 sets of
Back Squat “21’s” (135/95)
Rest 2 minutes
* 7 reps of 1/4 Squat
* 7 reps to 90
* 7 reps Full ROM

C. Complete
30 Alt Turkish Get Ups

2-A-DAY

L2:
4 rounds for time:
10 Clean & Jerk (135/95)
6 Strict Pull Ups

L3:
5 rounds for time:
10 Clean & Jerk (155/105)
1 Legless Rope Climb (Seated)

 

Wednesday August 17th

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time:
10 Clean & Jerk (155/105)
1 Legless Rope Climb

*Pack
4 rounds for time:
10 Clean & Jerk (135/95)
1 Rope Climb
*Pup
3 rounds for time:
10 Clean & Jerk (Scale as needed)
1 Rope Climb or 3 Standing to Lowers

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Hang Power Clean
*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. 4 rounds for time:
10 Push Jerk (115/85)
6 Strict Pull Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk x 1
*Build to a Heavy Set.
*Use a Rack

B. EMOM x 10 minutes
Min 1: 5-7 Strict HSPU
Min 2: 30s Wall Facing HS
*Scale HSPU to allow you to complete the reps.

C. 3 sets of:
Bent-Over KB Rows x 10 reps
Rest 30 seconds
Ring Push Ups x 10 reps
Rest 30 seconds
L-Sit Over & Backs x 10 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk x 1
*Build to a Heavy Set.
*Use a Rack

B. EMOM x 10 minutes
Min 1: 5-7 Strict HSPU (4/2″)
Min 2: 30s Wall Facing HS

C. 4 sets of:
Bent-Over KB Rows x 10 reps
Rest 30 seconds
Ring Push Ups x 10 reps
Rest 30 seconds
L-Sit Over & Backs x 10 reps
Rest 90 seconds

2-A-DAY

1 set
500m row @ 5k Pace
Rest 1 minute

4 sets
250m row @ 2k Pace
250m row @ Recovery Pace
Rest 1 minute

1 set
500m row @ 5k Pace

L2 & L3

Tuesday August 16th

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

Skill:
Split Jerk – Reviewing Foot Work.
– Tall Jerk 3 x 3 sets
– Jerk Balance 3 x 3 sets

WOD

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

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

*Pack
Same as Rx
*Pup
5 sets of
Split Jerk x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

CashOut:
21.15.9
Squats
Push Ups
Sit Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. 5 sets of:
Sumo Deadlift x 1 rep
Rest 2 minutes
*Sets 1-3 @ 80% of 1RM
*Sets 4-5 @ 85% of 1RM

B. 3 sets of:
KB Leg Complex (Scale as needed)
*5 Reps of each movement/Side
Rest 90 seconds

C. 3 sets of:
(R) Turkish Get Ups x 3 reps
Strict TTB x 5-10 reps
(L) Turkish Get Ups x 3 reps
Rest as needed b/t sets

L3: Self led Warm-Up.
A. 5 sets of:
Sumo Deadlift x 1 rep
Rest 2 minutes
*Sets 1-3 @ 85% of 1RM
*Sets 4-5 @ 90% of 1RM

B. 3 sets of:
KB Leg Complex (1.5/1pd)
*5 Reps of each movement/Side
Rest 90 seconds

C. 3 sets of:
(R) Turkish Get Ups x 3 reps
Strict TTB x 10 reps
(L) Turkish Get Ups x 3 reps
Rest as needed b/t sets

2-A-DAY

5 rounds for time:
10 Hang Power Snatch (95/65)
10 OH Squats (95/65)
10 Burpees Over the Bar
Rest 1 minute

L2 & L3

Sunday August 14th

– Midday 3.0 from 10:30am-2:00pm

SKILL
Kettlebell/Dumbbell Snatch Review

WOD

3 rounds for time of:
20 Alt Reverse Goblet Lunges (1.5/1pd)
10 (R) KB Snatch (1.5/1pd)
10 (L) KB Snatch
20 TTB

*Pack
3 rounds for time of:
20 Alt Reverse Goblet Lunges (45/30)
10 (R) DB Snatch (45/30)
10 (L) DB Snatch
15 TTB
*Pup
3 rounds for time of:
20 Alt Reverse Goblet Lunges (Scale as needed)
10 (R) DB Snatch (Scale as needed)
10 (L) DB Snatch
10 TTB or Knee Tuck

STRENGTH

L1: Do the Class,

L2: Self led Warm-Up.
A1. EMOM x 5 minutes
3 Squat Snatch
*65% of 1RM

– Rest 2 minutes –

A2. EMOM x 5 minutes
1 Squat Snatch
*75% of 1RM

B. 3 sets of:
Back Squat x 3 reps @ 80%
*Based off your 3RM
Rest 3 minutes

C. 3 sets of:
Wall Facing HS Hold x 30-45 seconds
L-Sit BTN Barbell Press x 10 reps
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A1. EMOM x 5 minutes
3 Squat Snatch
*70% of 1RM

– Rest 2 minutes –

A2. EMOM x 5 minutes
1 Squat Snatch
*80% of 1RM

B. 3 sets of:
Back Squat x 3 reps @ 80%
*Based off your 3RM
Rest 3 minutes

C. 3 sets of:
Wall Facing HS Hold x 30-45 seconds
L-Sit BTN Barbell Press x 10 reps
Hanging Hollow Hold x 20-30 seconds
Rest 90 seconds

2-A-DAY

Complete
800m FWD Sled Walk (135/90)

L2 & L3

Saturday August 13th

– Midday 3.0 from 9:00am-11:30am

WOD

5 rounds for time:
10 Hang Power Snatch (95/65)
10 OH Squats (95/65)
10 Burpees Over the Bar
Rest 1 minute

*Pack
4 rounds for time:
10 Hang Power Snatch (75/55)
10 OH Squats (95/65)
10 Burpees Over the Bar
*Pup
3-4 rounds for time:
10 Hang Power Snatch (Scale as needed)
10 OH Squats or Front Sq (Scale as needed)
10 Burpees Over the Bar

STRENGTH

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

B. 3 rounds for time:
10 Hang Power Snatch (75/55)
10 OH Squats or Front Sq (75/55)
10 Burpees Over the Bar

L2: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Bench Press x 4 reps @ 75%
*Based off your 3RM

B. 3 sets of:
1 Arm DB Floor Press w/Bridge x 10 reps/Arm
Rest 30 seconds
Ring “Y” Rows x 8 reps
Rest 90 seconds

C. 2 sets “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Bench Press x 4 reps @ 80%
*Based off your 3RM

B. 4 sets of:
1 Arm DB Floor Press w/Bridge x 10 reps/Arm
Rest 30 seconds
Ring “Y” Rows x 10 reps
Rest 90 seconds

C. 3 sets “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
Rest 90 seconds

 2-A-DAY

Rest Day

Friday August 12th

– No Midday 3.0

Skill
In 5 sets – Build to a Max Height Seated Box Jump

WOD

AMRAP in 20 minutes of:
8 Strict Pull Ups
8 Box Jumps (36/30″)
12 KB Swings (2/1.5pd)

*Pack
AMRAP in 20 minutes
8 Strict Pull Ups
8 Box Jumps (24/20″)
12 KB Swings (1.5/1pd)
*Pup
AMRAP in 15 minutes
6 Banded Strict Pull Ups
8 Box Jumps (Scale as needed)
12 KB Swings (Scale as needed)

STRENGTH

L1: Class Warm-Up.

L2: Self led Warm-Up.
A. Every 2:30 minutes x 3 sets
Deadlift x 3 reps @ 75%
*Based off your 3RM
*Not TnG reps, but hand must stay on the bar.

B. 3 sets of:
Sumo RDL’s x 10 reps @ 50% of 1RM
Rest 30 seconds
DB Spit Squat x 8 reps/Leg (Off a 45lb plate)
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 90 seconds

C. 3 sets of:
10 Med Ball Hamstring Curls (20/14)
15 Ab Roll Outs
Rest 1 minute

L3: Self led Warm-Up.
A. Every 2:30 minutes x 3 sets
Deadlift x 3 reps @ 80%
*Based off your 3RM
*Not TnG reps, but hand must stay on the bar.

B. 4 sets of:
Sumo RDL’s x 10 reps @ 50% of 1RM
Rest 30 seconds
DB Spit Squat x 8 reps/Leg (Off a 45lb plate)
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 90 seconds

C. 3 sets of:
10 Med Ball Hamstring Curls (20/14)
15 Ab Roll Outs
Rest 1 minute

2-A-DAY

L2:
AMRAP in 20 minutes of:
8 Strict Pull Ups
8 Box Jumps (30/24″)
12 KB Snatch (1.5/1pd)
*6 reps/Side

L3:
AMRAP in 20 minutes of:
8 Strict CTB Pull Ups
8 Box Jumps (36/30″)
12 KB Snatch (2/1.5pd)
*6 reps/Side