Monday Feb 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
90 Dbl-Unders
9 Muscle Ups
9 Squat Clean Thrusters (155/105)
80 Dbl-Unders
8 Muscle Ups
8 Squat Clean Thrusters
70 Dbl-Unders
7 Muscle Ups
7 Squat Clean Thrusters

*Pack
60 Dbl-Unders
18 CTB Pull Ups
9 Squat Clean Thrusters (95-135/65-95)
50 Dbl-Unders
16 CTB Pull Ups
8 Squat Clean Thrusters
40 Dbl-Unders
14 CTB Pull Ups
7 Squat Clean Thrusters
*Pup
120 Skips
18 Pull Ups or Ring Rows
9 Squat Clean Thrusters (Scale as needed)
100 Skips
16 Pull Ups or Ring Rows
8 Squat Clean Thrusters
80 Skips
14 Pull Ups or Ring Rows
7 Squat Clean Thrusters

Strength

L1: Class Warm-up.
A. 5 sets of:
Push Press + Push Jerk
Set 1 x 3+3 @ 5 RPE
Set 2 x 2+2 @ 6 RPE
Set 3 x 1+1 @ 7 RPE
Set 4 x 3+3 @ 6 RPE
Set 5 x 2+2 @ 7 RPE
Rest 2 minutes between.

B. For time:
60 Dbl-Unders
15 CTB Pull Ups
7 Sq.Clean Thrusters
50 Dbl-Unders
10 CTB Pull Ups
5 Squat Clean Thrusters
40 Dbl-Unders
5 CTB Pull Ups
3 Squat Clean Thrusters

* Load 95-135/65-95

L2: Self led Warm-up.
A. EMOM x 10 mins
Split Jerk
*Sets 1-4 @ 65% x 3
*Sets 5-7 @ 75% x 2
*Sets 8-10 @ 80% x 1

B. Every 4 mins x 3 sets
Front Squat
*Set 1 x 7 @ 60%
*Set 2 x 5 @ 65%
*Set 3 x 3 @ 75%

C. 3 sets of:
30 seconds Max DB Press
Rest 30 seconds
30 seconds Max Push Ups
Rest 30 seconds
30 seconds Strict Pull Ups
Rest 60 seconds

L3: Self led Warm-up.
A. EMOM x 10 mins
Split Jerk
*Sets 1-4 @ 70% x 3
*Sets 5-7 @ 80% x 2
*Sets 8-10 @ 85% x 1

B. Every 4 mins x 3 sets
Front Squat
*Set 1 x 7 @ 70%
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

C. 3 sets of:
30 seconds Max S.HSPU
Rest 30 seconds
30 seconds Max Push Ups
Rest 30 seconds
30 seconds Strict Pull Ups
Rest 60 seconds

2-A-DAY

3 sets of:
5 minute rounds
0:00-2:00 – 400m run, Wall Balls (20/14) in remaining time.
2:00-3:00 – AMRAP Power Snatch (135/95)
3:00-4:00 – AMRAP Kipping Pull Ups (No Butterfly)
4:00-5:00 – AMRAP Power Cleans (135/95)
Rest 5 minutes
*Total your reps each round and a final total at the end.

L2:
400m run, Max Wall Balls in remaining time.
AMRAP Power Snatch (115/75)
AMRAP Kipping Pull Ups (No Butterfly)
AMRAP Power Cleans (115/75)

Sunday Feb 21st

– Midday 3.0 from 10:30am-2:00pm

WOD

For time:
5k Run

– or –

AMRAP in 25 minutes
400m run
20 Wall Balls (20/14)
15 Box Jump Overs (24/20″)
10 Burpees

*Pack
AMRAP in 20 minutes
*Pup
AMRAP in 15-20 minutes
400m run
15 Wall Balls (Scale as needed)
10 Box Jump Overs (Scale as needed)
10 Burpees

Strength

** For the GH Raises, if you have never done these before – 1. Use a band for assistants like the Demo Video (Here) or 2. Ask a coach for help on other Mods for them.

L1: Class Warm-up.
A. 5 sets of:
Power Snatch + OH Squat
Set 1 x 3+3 @ 5 RPE
Set 2 x 2+2 @ 6 RPE
Set 3 x 1+1 @ 7 RPE
Set 4 x 3+3 @ 6 RPE
Set 5 x 2+2 @ 7 RPE
Rest 2 minutes between.

B. AMARAP in 10 minutes
400m run
20 Wall Balls (20/14)
15 Box Jump Overs (24/20″)
10 Burpees

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Power Snatch
*Set 1 @ 70% x 2
*Sets 2-3 @ 75% 2
*Sets 4-5 @ 80% x 2
Based of 1RM P.Snatch

B. 4 sets of:
P.Clean + P.J @ 75%
Rest 2 minutes

C. 3 sets:
Snatch Pull x 3 @ 95% of 1RM
Rest 30 seconds
GH Raises x 5-8 reps
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Power Snatch
*Set 1 @ 75% x 2
*Sets 2-3 @ 80% 2
*Sets 4-6 @ 85% x 2
Based of 1RM P.Snatch

B. 4 sets of:
P.Clean + Split Jerk @ 80%
Rest 2 minutes
* 1 set = (1+1) x 2

4 sets:
Snatch Pull x 3 @ 100% of 1RM
Rest 30 seconds
GH Raises x 5-8 reps
Rest 2 minutes

2-A-DAY

For time:
90 Dbl-Unders
9 Muscle Ups
9 DB Squat Clean Thrusters (55/35)
80 Dbl-Unders
8 Muscle Ups
8 DB Squat Clean Thrusters
70 Dbl-Unders
7 Muscle Ups
7 DB Squat Clean Thrusters

L2:
60 Dbl-Unders
9 Muscle Up or Progressions
9 Squat Clean Thrusters (115/85)
50 Dbl-Unders
8 Muscle Ups or Progressions
8 Squat Clean Thrusters
40 Dbl-Unders
7 Muscle Up or Progressions
7 Squat Clean Thrusters

Saturday Feb 20th

– Midday 3.0 from 9:00am-11:30am
– #CDP with Sean & Sully from 11:30am-1:00pm

WOD

Front Squat
1-1-1-1-1

A. 2 sets of:
Front Squat x 5 reps @ 40-50%
B. 2 sets of:
Front Squat x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 1 @ 75%
Set 2 x 1 @ 80%
Set 3 x 1 @ 85%
Set 4 x 1 @ 90%
Set 5 x 1 @ 95% +
* Pack – 5 sets x 1 @ 60-85%+
* Pups – 5 sets x 3-5 @ 50-60 % Effort

CashOut:
50 Cal Row
25 KB Swings

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. EMOM x 10 min
Min 1: 10 OH Squats (95/65)
Min 2: 8-10 CTB Pull Ups

B. EMOM x 10 min
Min 1: 8-10 Ring Dips
Min 2: 12 Deadlifts (165/115)

C. In 8 minutes
4 rounds
10 Thrusters (95/65)
40 Dbl-Unders
Into….
Max Bar Facing Burpees in remaining time.
* Score is total Burpees

L3: Self led Warm-up.
A. EMOM x 10 min
Min 1: 10 OH Squats (95/65)
Min 2: 12 CTB Pull Ups

B. EMOM x 10 min
Min 1: 10 Ring Dips
Min 2: 12 Deadlifts (185/125)

C. In 10 minutes
5 rounds
10 Thrusters (95/65)
50 Dbl-Unders
Into….
Max Bar Facing Burpees in remaining time.
* Score is total Burpees

2-A-DAY

#CDP

Thursday Feb 18th

– Midday 3.0 from 10:30am-12:30pm

Skill
3 sets of
Deadlift x 10 reps
Rest 2-3 minutes

WOD
AMRAP in 10 minutes
10 Burpee Pull Ups
30 Squats
60 Dbl-Unders

*Pack
Same as Rx
AMRAP in 10 minutes
10 Burpees
30 Squats
30 Dbl-Unders or 60 Skips

Strength

L1: Do the Class.

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

B. EMOM x 6 min
3 P.Clean + 3 Push Jerk
* TnG if you can.
* 70% of 1RM P.Clean

C. Every 4 mins x 3 sets
Deadlift
* Set 1 x 21 (185/135)
* Set 2 x 15 (225/155)
* Set 3 x 9 (275/195)
* Goal is to do the sets unbroken. But break if you need to.

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

B. EMOM x 8 min
3 P.Clean + 3 Push Jerk
* TnG if you can.
* 75% of 1RM P.Clean

C. Every 4 mins x 3 sets
Deadlift
* Set 1 x 21 (225/155)
* Set 2 x 15 (275/195)
* Set 3 x 9 (315/225)
* Goal is to do the sets unbroken. But break if you need to.

2-A-DAY

AMRAP in 10 minutes
30 Cal Row
20 Wall Balls (20/14)
10 TTB

L2&L3

Wednesday Feb 17th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21 Thrusters (95/65)
400m run
18 Thrusters
400m run
15 Thrusters
400m run

*Pack
21 Thrusters (95/65)
400m run
15 Thrusters
400m run
19 Thrusters
400m run
*Pup
15 Thrusters (Scale as needed)
200m run
12 Thrusters
200m run
9 Thrusters
200m run

Strength

L1: Do the Class.

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

B. EMOM x 6 mins
3 Power Snatch + 3 OH Sq
* TnG if you can.
* 70% of 1RM P.Snatch

C. Every 4 mins x 3 sets
Back Squat
*Set 1 x 7 @ 60%
*Set 2 x 5 @ 65%
*Set 3 x 3 @ 75%

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

B. EMOM x 8 mins
3 Power Snatch + 3 OH Sq
* TnG if you can.
* 75% of 1RM P.Snatch

C. Every 4 mins x 3 sets
Back Squat
*Set 1 x 7 @ 70%
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

2-A-DAY

For time:
21 Burpee Box Jumps (30/24″)
400m run
15 Burpee Box Jumps
400m run
9 Burpee Box Jumps
400m run

L2&L3

Monday Feb 15th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 sets of:
5 minute rounds
0:00-2:00 – 400m run, Max Dbl-Unders in remaining time.
2:00-3:00 – AMRAP Push Jerks (95/65)
3:00-4:00 – AMRAP Pull Ups
4:00-5:00 – AMRAP Hang Squat Cleans (95/65)
Rest 5 minutes
*Total your reps each round and a final total at the end.

*Pack
Same as Rx
*Pup
0:00-2:00 – 200-400m run, Max Single Skips in remaining time.
2:00-3:00 – AMRAP Push Jerks (Scale as needed)
3:00-4:00 – AMRAP Banded Pull Ups
4:00-5:00 – AMRAP Hang Power Cleans (Scale as needed)

Strength

L1: Class Warm-up.
A. 5 sets of:
P.Clean + Hang Power Clean
Set 1 x 3+3 @ 5 RPE
Set 2 x 2+2 @ 6 RPE
Set 3 x 1+1 @ 7 RPE
Set 4 x 3+3 @ 6 RPE
Set 5 x 2+2 @ 7 RPE
Rest 2 minutes between.

B. 2 sets of:
5 minute rounds
0:00-2:00 – 400m run + DU’s
2:00-3:00 – AMRAP P.J (95/65)
3:00-4:00 – AMRAP Pull Ups
4:00-5:00 – AMRAP Burpees
Rest 5 minutes
*Total your reps each round and a final total at the end.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 70% x 2
*Sets 2-3 @ 75% x 1
*Sets 4-5 @ 80% x 1

B. Every 2 mins x 5 sets
Front Squat
*Set 1 @ 65% x 3
*Sets 2-3 @ 70 % x 3
*Sets 4-5 @ 75% x 3

C. EMOM x 12 minutes
Min 1: 5 Deadlift @ 70% 1RM
Min 2: 10 DB P.Press (45/35)
Min 3: 200m run

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Split Jerk
*Set 1 @ 75% x 2
*Sets 2-3 @ 80 % x 1
*Sets 4-6 @ 85% x 1

B. Every 2 mins x 6 sets
Front Squat
*Set 1 @ 70% x 3
*Sets 2-3 @ 75 % x 3
*Sets 4-6 @ 80% x 3

C. EMOM x 12 minutes
Min 1: 5 Deadlift @ 70% 1RM
Min 2: 10 DB P.Press (55/35)
Min 3: 200m run

2-A-DAY

For time:
21 Thrusters (95/65)
100 Dbl-Unders
18 Thrusters
75 Dbl-Unders
15 Thrusters
50 Dbl-Unders

L2:
21 Thrusters (95/65)
75 Dbl-Unders
15 Thrusters
50 Dbl-Unders
9 Thrusters
25 Dbl-Unders

Sunday Feb 14th

– Midday 3.0 from 10:30am-2:00pm

WOD

For time:
500m row or 400m run
50 Sit Ups
50 Squats
1000m row or 800m run
30 Sit Ups
30 Squats
2000m row or 1600m run
20 Sit Ups
20 Squat

*Pack
Same as Rx
*Pup
250m row or 200m run
35 Sit Ups
35 Squats
500m row or 400m run
25 Sit Ups
25 Squats
1000m row or 800m run
15 Sit Ups
15 Squat

Strength

L1: Class Warm-up.
A. 5 sets of:
P.Snatch + Hang Power Snatch
Set 1 x 3+3 @ 5 RPE
Set 2 x 2+2 @ 6 RPE
Set 3 x 1+1 @ 7 RPE
Set 4 x 3+3 @ 6 RPE
Set 5 x 2+2 @ 7 RPE
Rest 2 minutes between.

B. For time:
200m run
30 Wall Balls
30 Sit Ups
400m run
30 Wall Balls
30 Sit Ups
200m run

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
P.Snatch + Hang Power Snatch
*Set 1 @ 65% x 2 + 1
*Sets 2-3 @ 70% 2+1
*Sets 4-5 @ 75%+ x 1+1
Based of 1RM P.Snatch

B. 4 sets of
Power Clean + Push Jerk @ 70%
Rest 2 minutes
* 70% of 1RM P.Clean

3 sets:
Snatch DL x 3 + Snatch RDL x 5
Rest 2 minutes
* 80% of 1RM Snatch

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
P.Snatch + Hang Power Snatch
*Set 1 @ 70% x 2 + 1
*Sets 2-3 @ 75% 2+1
*Sets 4-6 @ 80%+ x 1+1
Based of 1RM P.Snatch

B. 5 sets of
Power Clean + Push Jerk @ 75%
Rest 2 minutes
* 1 set = (1+1) x 2
* 75% of 1RM P.Clean

4 sets:
Snatch DL x 5 + Snatch RDL x 5
Rest 2 minutes
* 85% of 1RM Snatch

2-A-DAY

For Time:
21.15.9
KB Swings (2/1.5pd)
Ring Dips

— Rest 5 minutes —

For Time:
30.20.10
Alt DB Snatch (55/35)
Pull Ups

— Rest 5 minutes —

For Time:
21.15.9
Wall Balls (30/20)
TTB

L2&L3
* 15/12/9 Ring Dips for L2
* 45/30 DB Snatch for L2
* 20/14 Wall Ball for L2

Saturday Feb 13th

– Midday 3.0 from 9:00am-11:30am
– #CDP with Sean & Sully from 11:30am-1:00pm

WOD

“Grace”
30 Clean & Jerks (135/95)
TC – 10 minutes

*Pack & Pup (Scale as needed)

CashOut:
3 rounds
10 DB Tate Press
12 DB Floor Press
15 Hollow Rocks
Rest 1 minute

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 min x 4 sets
Push Press x 3
* 70% of 1RM

B. EMOM x 10 min
Min 1: 8-10 CTB Pull Ups
Min 2: 10 Box Jump Overs (24/20″)

C. In 10 minutes
3 round of:
10 Clean & Jerk (135/95)
10 Bupees Over the Bar
Into…
10/7 Muscle Ups

*If you don’t have Muscle Ups scale to a MU Progression.

L3: Self led Warm-up.
A. Every 2 min x 4 sets
Push Press x 3
* 80% of 1RM

B. EMOM x 10 min
Min 1: 12 CTB Pull Ups
Min 2: 10 Box Jump Overs (24/20″)

C. In 10 minutes
3 round of:
10 Clean & Jerk (135/95)
10 Bupees Over the Bar
Into…
Max Muscle Ups in remaining time.

2-A-DAY

#CDP

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