Saturday Dec 12th

There is Midday 3.0 from 9:00am-11:30am
There is no #CDP

WOD

6 rounds for time of:
10 Power Snatch (135/95)
10 OH Squats (135/95)
10 L-Pull-Ups

*Pack
4 rounds
10 Power Snatch (95/65)
10 OH Squats (95/65)
10 Strict Pull Ups
*Pup
10 Power Snatch (Scale as needed)
10 OH Squats (Scale as needed)
10 Strict Banded Pull-Up

Strength

*This is the last week before a De-load block.

L1: Class Warm-up.
A. 5 sets of:
Hang Power Clean + Jerk
Set 1 x 1+3 @ 7 RPE
Set 2 x 1+3 @ 7 RPE
Set 3 x 1+2 @ 8 RPE
Set 4 x 1+1 @ 9 RPE
Set 5 x 1+1 @ 9 RPE
B. 3 rounds
5 Power Snatch (115/85)
10 OH Squats (115/85)
10 Strict Pull Ups

L2: Self led Warm-up.
A. EMOM x 6 minutes
Front Squat
*Sets 1-2 @ 75% x 3
*Sets 3-4 @ 80% x 2
*Sets 5-6 @ 85 x 1
B. Every 2 mins x 3 sets
Front Squat x 1 @ 90%
C. Every 2 min x 6 sets
Snatch
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 2
*Sets 4-6 @ 75% x 2
D. Complete
10 to 1
Push Ups
1 to 10
Front 2 Back BB.Press (45/35lb)

L3: Self led Warm-up.
A. EMOM x 6 minutes
Front Squat
*Sets 1-2 @ 80% x 3
*Sets 3-4 @ 85% x 2
*Sets 5-6 @ 90 x 1
B. Every 2 mins x 3 sets
Front Squat x 1 @ 95%
C. Every 2 min x 6 sets
Snatch
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 2
*Sets 4-6 @ 75% x 2
D. Complete
10 to 1
Push Ups
1 to 10
Front 2 Back BB.Press (45/35lb)

2-A-DAY

No #CDP, Rest Day

Thursday Dec 10th

There is Midday 3.0 from 10:30am-12:30pm

Skill:
Hang Power Clean + Push Jerk – 10 minutes Heavy Single

WOD

3 rounds for time:
10 C&J (135/95)
50 Wall Balls (20/14)
TC: 15 minutes

*Pack
10 C&J (115/85)
30 Wall Balls
*Pup
10 C&J (95/65)
20 Wall Balls (Scale as needed)

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 min x 4 sets
Back Squat x 2 @ 65%
DB Jumping Lunges x 8 Alt (20/15)
B. 4 sets of:
Weighted Pull Up x 3
Right into…
Strict Pull Ups x 5
Rest 90 seconds
C. 4 sets of:
kB Rows x 10 reps (1.5/1pd)
Hanging Hollow Hold x 30s
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 min x 5 sets
Back Squat x 2 @ 70%
DB Jumping Lunges x 8 Alt (20/15)
B. 4 sets of:
Weighted Pull Up x 3
Right into…
Strict CTB Pull Ups x 5
Rest 90 seconds
C. 4 sets of:
KB Rows x 10 reps (1.5/1pd)
Hanging Hollow Hold x 30s
Rest 1 minute

2-A-DAY

For time:
10.8.6.4.2
Deadlift (185/125)
Hang Power Clean (185/125)
Push Press (185/125)

L2:
10.8.6.4.2
Deadlift (135/95)
Hang Power Clean (135/95)
Push Press (135/95)

Wednesday Dec 9th

There is Midday 3.0 from 10:30am-12:30pm

WOD

Weighted Pull Up
3-3-3-3-3-3-3

*Pack
Same as Rx
*Pup
Weighted Pull up or Strict Pull Up
*Scale as needed to make sets challenging.

Cash Out
3 sets of
1 minute MAX Burpee
Rest 1 minute
1 Minute MAX Cal Row
Rest 1 minute

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Power Clean + Push Jerk
*Sets 1-2 @ 70% x 2+1 of PC
*Sets 3-4 @ 75% x 1+1
B. 3 sets
Snatch Deadlift x 3 reps
Rest 2 minutes
*Set 1 @ 95%
*Sets 1-3 @ 100%
* Each rep is a 5 seconds descent back to the floor.
C. 4 sets of HSPU Complex
3 Negative HSPU (Scale as needed)
6 Strict DB Press (Tough)
3 Negative HSPU (Scale as needed)
Rest 90 seconds

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Power Clean + Push Jerk
*Sets 1-3 @ 75% x 2+1 of PC
*Sets 4-6 @ 80% x 1+1
B. 3 sets
Snatch Deadlift x 3 reps
Rest 2 minutes
*Set 1 @ 100%
*Sets 1-3 @ 105%
* Each rep is a 5 seconds descent back to the floor.
C. 4 sets of HSPU Complex
3 Negative HSPU (6″/4″) @ 3s Down
3-5 Strict HSPU
3 Negative HSPU (6″/4″) @ 3s Down
Rest 90 seconds

2-A-DAY

3 rounds for time:
10 C&J (135/95)
50 Wall Balls (20/14)

L2:
3 rounds
10 C&J (115/85)
30 Wall Balls (20/14)

Tuesday Dec 8th

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

WOD

For time:
10 to 1
Deadlift (135/95)
Hang Power Clean (135/95)
Push Press (135/95)
TC: 15 minutes

*Pack
Deadlift (115/85)
Hang Power Clean (115/85)
Push Press (115/85)
*Pup
10.8.6.4.2
Deadlift (95/65)
Hang Power Clean (95/65)
Push Press (95/65)

Strength

L1: Class Warm-up.
A. 5 sets of:
P.Snatch + Snatch Balance
Set 1 x 2+2 @ 6 RPE
Set 2 x 2+2 @ 7 RPE
Set 3 x 2+1 @ 8 RPE
Set 4 x 2+1 @ 8 RPE
Set 5 x 1+1 @ 9 RPE
For time:
10.8.6.4.2
Deadlift (95/65)
Hang Power Clean (95/65)
Push Press (95/65)

L2: Self led Warm-up.
A. 4 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1 @ 75% x 3 reps
*Sets 2-4 @ 80% x 2 reps
B. EMOM x 6 minutes
Power Snatch
*Set 1-3 @ 70% x 2
*Set 4-6 @ 75% x 1
C. 3 sets of:
KB Leg Complex (1.5/1pd)
1 set is the following…
5 (R) Single Leg Deadlift
5 (R) Reverse Lunges
5 (R) Split Stance RDL’s
5 Goblet Squats
5 (L) Split Stance RDL’s
5 (L) Reverse Lunges
5 (L) Single Leg Deadlift
Rest 90 seconds

L3: Self led Warm-up.
A. 5 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1 @ 80% x 3 reps
*Sets 2-5 @ 85% x 2 reps
B. EMOM x 6 minutes
Power Snatch
*Set 1-3 @ 75% x 2
*Set 5-6 @ 80% x 1
C. 3 sets of:
KB Leg Complex (1.5/1pd)
1 set is the following…
5 (R) Single Leg Deadlift
5 (R) Reverse Lunges
5 (R) Split Stance RDL’s
5 Goblet Squats
5 (L) Split Stance RDL’s
5 (L) Reverse Lunges
5 (L) Single Leg Deadlift
Rest 90 seconds

2-A-DAY

3 rounds
1000m row
42 KB Swings (1.5/1pd)
24 Pull Ups

L2:
3 rounds
1000m row
21 KB Swings (1.5/1pd)
15 Pull Ups

Sunday Dec 6th

There is Midday 3.0 from 10:30am-2:00pm

WOD

AMARP in 20 minutes
400m run
10 Front Squats (185/125)
20 Sit Ups

*Pack
400m run
10 Front Squats (135/95)
20 Sit Ups
*Pup
AMRAP in 15 minutes
400m run
10 Front Squats (95/65)
20 Sit Ups

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean
*Set 1 @ 75% x 2
*Set 2 @ 80% x 2
*Set 3-5 @ 85% x 1
NOT TnG Reps.
B. EMOM x 6 minutes of:
2 Power Clean + Split Jerk
*Sets 1-2 @ 75% of PC
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
C. 4 sets of: (1+1) x 2
Snatch Pull + Hang Snatch Pull
Rest 2 minutes
*Sets 1-2 @ 95%
*Sets 3-4 @ 100%

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean
*Set 1 @ 75% x 2
*Set 2 @ 80% x 2
*Set 3-5 @ 85% x 1
NOT TnG Reps.
B. EMOM x 6 minutes of:
2 Power Clean + 2 Split Jerk
*Sets 1-2 @ 75% of PC
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
C. 4 sets of: (1+1) x 2
Snatch Pull + Hang Snatch Pull
Rest 2 minutes
*Sets 1-2 @ 95%
*Sets 3-4 @ 100%

2-A-DAY

AMARP in 20 minutes
400m run
10 Front Squats (185/125)
20 TTB

L2:
400m run
10 Front Squats (165/115)
15 TTB

Saturday Dec 5th

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

WOD

3 rounds
1000m row
42 KB Swings (1.5/1pd)
24 Pull Ups

*Pack
3 rounds
1000m row
21 KB Swings (1.5/1pd)
15 Pull Ups
*Pup
3 rounds
500m row
21 KB Swings (Scale as needed)
12 Banded Pull Ups or Ring Rows

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean
Set 1 x 3 @ 6 RPE
Set 2 x 3 @ 7 RPE
Set 3 x 3 @ 8 RPE
Set 4 x 3 @ 8 RPE
Set 5 x 3 @ 9 RPE
B. “Helen”
3 rounds
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
*Set 1 @ 75% x 2
*Set 2 @ 80% x 2
*Set 3-5 @ 85% x 1
NOT TnG Reps.
B. EMOM x 6 minutes of:
2 Power Snatch + OH Squat
*Sets 1-2 @ 75% of PS
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
C. 4 sets of: (1+1) x 2
Clean Pull + Hang Clean Pull
Rest 2 minutes
*Sets 1-2 @ 95%
*Sets 3-4 @ 100%
D. Complete
30 GHD Sit Ups
30 Med Ball V-Ups (12/8)

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
*Set 1 @ 75% x 2
*Set 2 @ 80% x 2
*Set 3-5 @ 85% x 1
NOT TnG Reps.
B. EMOM x 6 minutes of:
2 Power Snatch + 2 OH Squat
*Sets 1-2 @ 75% of PS
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
C. 4 sets of (1+1) x 2
Clean Pull + Hang Clean Pull
Rest 2 minutes
*Sets 1-2 @ 95%
*Sets 3-4 @ 100%
D. Complete
30 GHD Sit Ups
30 Med Ball V-Ups (12/8)

2-A-DAY

#CDP

Friday Dec 4th

There is Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 25 minutes
800m run
15 Burpees

* Pack
Same as Rx
*Pup
AMRAP in 15 minutes
400m run
15 Burpees

Strength 

L1: Class Warm-up.
A. 5 sets of:
Front Squat + Jerk
Set 1 x 3+1 @ 7 RPE
Set 2 x 3+1 @ 7 RPE
Set 3 x 2 +1 @ 8 RPE
Set 4 x 1+1 @ 9 RPE
Set 5 x 1+1 @ 9 RPE
B. 3 rounds
800m run
15 Burpees

L2: Self led Warm-up.
A. EMOM x 5 minutes
Front Squat x 3 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 75%
*Set 5 @ 80%
B. Every 2 mins x 4 sets of:
Front Squat x 2 @ 85%
C. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 75% x 2
*Set 2 @ 80% x 2
*Sets 3-5 @ 85% x 1
D. 3 sets
30 Banded Tricp Push Downs
15 DB Floor Press
10 P-Bar Dips
Rest 1 minute

L3: Self led Warm-up.
A. EMOM x 5 minutes
Front Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 80%
*Set 5 @ 85%
B. Every 2 mins x 4 sets of:
Front Squat x 2 @ 90%
C. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 75% x 2
*Set 2 @ 80% x 2
*Sets 3-5 @ 85% x 1
D. 3 sets
30 Banded Tricp Push Downs
15 DB Floor Press
10 P-Bar Dips
Rest 1 minute

2-A-DAY

4 rounds for time:
20 DB STOH (55/35)
15 Burpees
400m run

L2:
4 rounds for time:
20 DB STOH (45/30)
15 Burpees
400m run

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