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.

Friday May 20th

– No midday 3.0

WOD

5 rounds for time:
200m run
40 Dbl-Unders
20 Push Ups

*Pack
4 rounds
200m run
40 Dbl-Unders
15 Push Ups
*Pup
4 rounds
200m run
20 Dbl-Unders or 60 Skips
10 Push Ups

STRENGTH

L1: Do the Class.

L2: Do the Class.
4 rounds for time:
200m run
40 Ubroken Dbl-Unders
10 Push Ups

L3: Do the Class.
5 rounds for time:
200m run
50 Unbroken Dbl-Unders
15 Ring Push Ups

2-A-DAY

– Mobility or Light Skill Work.

Wednesday May 18th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21 Thrusters (95/65)
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

*Pack
21 Thrusters (95/65)
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
*Pup
21 Thrusters (Scale as needed)
1 Rope Climb
15 Thrusters
1 Rope Climb
9 Thrusters
1 Rope Climb
*Sub* 4.3.2 – Standing to Lower for Rope Climb

STRENGTH

L1: Do the Class.

L2: Do the Class.
For time:
21 Thrusters (95/65)
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

L3: Do the Class.
For time:
21 Thrusters (95/65)
10 Burpee Pull Ups
15 Thrusters
8 Burpee Pull Ups
9 Thrusters
6 Burpee Pull Ups

2-A-DAY

– Mobility or Light Skill Work.

Tuesday May 17th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
400m run
40 Sit Ups
7 Deadlifts (315/225)

*Pack
3 rounds for time:
400m run
30 Sit Ups
7 Deadlifts (185-225/125-155)
*Pup
3 rounds for time:
400m run
20 Sit Ups
7 Deadlifts (135-185/95-125)

STRENGTH

L1: Do the Class.

L2: Do the Class.
3 rounds for time:
400m run
15 TTB
7 Deadlifts (225/155)

L3: Do the Class.
3 rounds for time:
400m run
20 TTB
7 Deadlifts (315/225)

2-A-DAY

– Mobility or Light Skill Work.

Monday May 16th

– Midday 3.0 from 10:30am-12:30pm

WOD

“Nate”
AMRAP in 20 minutes of:
2 Muscle Ups
4 HSPU
8 KB Swings (2/1.5pd)

*Pack
AMRAP in 20 minutes of:
2 Muscle Ups or 4 Ring Dips
4 HSPU of 6 DB Press
8 KB Swings (1.5/1pd)
*Pup
AMRAP in 15 minutes of:
4 Dips (Rings or P-Bar)
6 DB Press
8 KB Swings (Scale as needed)

STRENGTH

 L1: Do the Class.

L2: Do the Class.
10 rounds (20 min TC)
4 Burpee Pull Ups
7 Strict Dips
12 KB Snatch (1.5/1pd)
* 6 (R) 6 (L)

L3: Do the Class.
10 rounds (20 min TC)
4 Muscle Ups
7 Strict HSPU
12 KB Snatch (2/1.5pd)
* 6 (R) 6 (L)

2-A-DAY

– Mobility or Light Skill Work.

Saturday May 14th

– Midday 3.0 from 9:00am-11:30am

WOD

Tabata x 8 rounds (20s on/10s off)
Calorie Row
Rest 1 minute
Squats
Rest 1 minute
Shuttle Run (25ft = 1 rep)
*Tabata score is the least number of calories rowed
or reps performed in any of the 8 intervals.

* Pack
Same as Rx
* Pup
6-8 rounds

STRENGTH

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

B. Tabata x 8 rounds
Dbl-Unders
Rest 1 minute
Burpees
Rest 1 minute
Dbl-Unders

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Starting at 75% and the Build to a MAX for the day over the 6 sets.

B. 1 set of:
Back Squat x 20 reps
*50% of of today MAX

C. 3 sets of:
20 DB Reps of…
Into Max Push Ups
* Set 1 DB Tate Press
* Set 2 DB Floor Press
* Set 3 DB Hammer Curls

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Starting at 80% and the Build to a MAX for the day over the 6 sets.

B. 1 set of:
Back Squat x 20 reps
*55% of of today MAX

C. 3 sets of:
30 DB Reps of…
Into Max Push Ups
* Set 1 DB Tate Press
* Set 2 DB Floor Press
* Set 3 DB Hammer Curls

2-A-DAY

4 sets of:
200m Sled Walk (135/95)
200m Farmers Carry (2/1.5pd)
Rest 1 minute
* Sets 1-3 FWD Sled Walk
* Sets 2-4 BWD Sled Walk

L2:
400m Sled Walk (135/95)
200m Farmers Carry (1.5/1pd)
Rest 1 minute
* Sets 1-3 FWD Sled Walk
* Sets 2-4 BWD Sled Walk

Friday May 13th

– Midday 3.0 from 10:30am-12:30pm

WOD

A. 2 sets of:
Thruster x 5 reps
Rest 60-90 seconds

B. 2 sets of:
Thruster x 3 reps
Rest 60-90 seconds

C. Thruster
5-5-3-3-1-1
*Build to a Heavy set in the 5 rep, 3 rep and Single
for the day.

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

CashOut:
“So Close Annie”
50.40.30.20.10
Dbl-Unders
*25 Sit Ups b/t rounds.
TC- 10 minutes

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean & Jerk
*Starting at 75% and the Build to a MAX for the day over the 5 sets.

B. 3 set of:
2-Pos Clean Pulls
Rest 90 seconds
*Pause BTK then perform a Pull
*Pause ATK then perform a Pull
*Working at 90% of today’s MAX

C. 3 sets of:
GH Raises x 5-8 reps
Rest 1 minute
Russian KBS x 15 (2/1.5pd)
Rest 1 minute

Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean & Jerk
*Starting at 75% and the Build to a MAX for the day over the 5 sets.

B. 4 set of:
2-Pos Clean Pulls
Rest 90 seconds
*Pause BTK then perform a Pull
*Pause ATK then perform a Pull
*Working at 90% of today’s MAX

C. 4 sets of:
GH Raises x 5-8 reps
Rest 1 minute
Russain KBS x 15 (2/1.5pd)
Rest 1 minute

2-A-DAY

Tabata x 8 rounds (20s on/10s off)
Burpees
Rest 1 minute
Calorie Row
Rest 1 minute
Burpees

L2&L3

Thursday May 12th

– No Midday 3.0

WOD

A. 2 sets of:
Deadlifts x 5 reps @ 50-60%
Rest 60-90 seconds

B. 2 sets of:
Deadlifts x 3 reps @ 60-70%
Rest 60-90 seconds

C. Deadlift
5-5-3-3-1-1
*Build to a Heavy set in the 5 rep, 3 rep and Single
for the day.

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

CashOut:
3 sets:
25 banded Good Mornings
60 second Plank (Wtd if possible)
Rest 1 minute

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
* Starting at 75% and the Build to a MAX for the day
over the 5 sets.

B. 3 set of:
2-Pos Snatch Pulls
Rest 90 seconds
*Pause BTK then pefrom a Pull
*Pause ATK then pefrom a Pull
*Working at 90% of todays MAX

C. 3 sets of:
Strict Dips x MAX reps
Rest 1 minute
Good Mornings x 15 (65/45)
Rest 1 minute

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
* Starting at 75% and the Build to a MAX for the day
over the 5 sets.

B. 4 set of:
2-Pos Snatch Pulls
Rest 90 seconds
*Pause BTK then pefrom a Pull
*Pause ATK then pefrom a Pull
*Working at 90% of todays MAX

C. 3 sets of:
Strict Dips x MAX reps
Rest 1 minute
Good Mornings x 15 (95/65)
Rest 1 minute

2-A-DAY

Rest Day.

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