Sunday Sept 13th

WOD
Snatch Balance
3-3-3-3-3

A. 2 sets of:
Snatch Balance x 5 reps @ 40-50%
B. 2 sets of:
Snatch Balamce x 3 reps @ 50-60%
Suggested weight increases:
Set 1 x 3 reps @ 65-70%
Set 2 x 3 reps @ 75-80%
Set 3 x 3 reps @ 80-85%
Set 4 x 3 rep @ 85-90%
Set 5 x 3 rep @ 90-95+ %

* Pack – 5 sets x 3 reps 60-70-75-80-85 % Effort
* Pups – 5 sets x 3-5 reps @ 50-70 % Effort

Cash Out:
400m run
+
3 rounds
10 Sit Ups
10 KB Swings
+
400m run

Strength

L1: Do the Class

L2: Self led Warm up.
A. 2 sets of:
High Hang Clean + Hang Clean @ 50 % of 1RM
Rest 1-2 minutes
B. EMOM x 8 minutes
3-Pos C&J (HH+Hang+FL) + Jerk
*Sets 1-4 @ 50% Sets 5-8 @ 60% of 1RM
C. 3 sets of:
3 Rope Pull Ups
3-5 Russain Dips (Off Blocks) or 3-5 Ring Muscle Up Transitions
10-15 second Ring Support
Rest 2 minutes

L3: Self led Warm up.
A. 2 sets of:
High Hang Clean + Hang Clean @ 50 % of 1RM
Rest 1-2 minutes
B. EMOM x 10 minutes
3-Pos C&J (HH+Hang+FL) + Jerk
*Sets 1-5 @ 60% Sets 6-10 @ 70% of 1RM
C. 4 sets of:
1-2 Seated Legless Rope Climbs
4 Bar Muscle Ups
8 Strict Ring Dips
Rest 2 minutes
D. 3 sets of:
15 GHD Sit Ups (Only to 90 Degrees)
Rest 90 seconds

2-A-DAY
“Bergeron Beep Test”
EMOM x 20 minutes or AMRAP in 20 minutes of:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

L2:
EMOM x 15 minutes or AMRAP in 15 minutes of:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

Saturday Sept 12th

WOD
“Bergeron Beep Test”
EMOM x 20 minutes or AMRAP in 20 minutes of:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

* Pack
AMRAP in 15-20 minutes
* Pup
AMRAP in 10-15 minutes

Cash Out:
3 sets of:
250m row
10 Samson Stretch
10 V-Step
10 Hollow Rocks

Strength

L1: Class Warm up.
B. 6 sets of:
3-Pos C&J (HH+Hang+FL) + Jerk
Sets 1-2 @ 6 RPE
Sets 3-4 @ 7 RPE
Sets 5-6 @ 8 RPE
B. AMRAP in 10 minutes of:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

L2: Self led Warm up.
A. EMOM x 8 minutes
Front Squat x 2 reps @ 50% of 1RM
* Focus on Speed
B. Every 2 minutes x 5 sets
Push Press x 2 + Split Jerk x 1
* Sets 1-3 @ 65% Sets 4-5 @ 70% of 1RM Push Press
C. 3 sets of:
Snatch Grip RDL x 10 reps @ 60-65% of 1RM Snatch
Rest 30 seconds
(R) Static Hold x 10s
Rest 30 seconds
(L) Static Hold x 10s
Rest 1 minute

L3: Self led Warm up.
A. EMOM x 10 minutes
Front Squat x 2 reps @ 55% of 1RM
* Focus on Speed
B. Every 2 minutes x 6 sets
Push Press x 2 + Split Jerk x 2
* Sets 1-3 @ 70% Sets 4-6 @ 75% of 1RM Push Press
C. 4 sets of:
Snatch Grip RDL x 10 reps @ 65-70% of 1RM Snatch
Rest 30 seconds
(R) Static Hold x 10s
Rest 30 seconds
(L) Static Hold x 10s
Rest 1 minute

2-A-DAY

#CDP with Sean and Sully

Friday Sept 11th

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

WOD
Bench Press
5-3-1-1-1-3-5

A. 2 sets of:
Bench Press x 5 reps @ 40-50%
B. 2 sets of:
Bench Press x 3 reps @ 50-60%
Suggested weight increases
Set 1 x 5 reps @ 70%
Set 2 x 3 reps @ 80%
Set 3 x 1 reps @ 85%
Set 4 x 1 rep @ 90%
Set 5 x 1 rep @ 90+ %
Set 6 x 3 rep @ 85%
Set 7 x 5 reps @ 75%

* Pack – 7 sets 60-70-75-80-85-75-65 % Effort
* Pups – 7 sets @ 50-70 % Effort

Cashout:
2-3 sets of:
30-60s Plank
20 Banded Pull Aparts
10 Ring Rows
30-60s Plank
Rest 1 minute

Strength

L1: Do the Class

L2: Self led Warm Up
A. 2 sets of:
High Hang Snatch + Hang Snatch @ 50 % of 1RM
Rest 1-2 minutes
B. EMOM x 8 minutes
3-Pos Snatch (HH+Hang+FL)
*Sets 1-4 @ 50% Sets 5-8 @ 60% of 1RM
C. Complete
30 Strict DB Press @35% of 1RM Press
D. 3 Supersets of:
15 DB Hammer Curls
15 DB Tate Press
Rest 90 seconds

L3: Self led Warm up.
A. 2 sets of:
High Hang Snatch + Hang Snatch @ 50 % of 1RM
Rest 1-2 minutes
B. EMOM x 10 minutes
3-Pos Snatch (HH+Hang+FL)
*Sets 1-5 @ 60% Sets 6-10 @ 70% of 1RM
C. For time: (8 min CAP)
50/30 Strict HSPU
D. 1 Superset of “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Shoulder Press

2-A-DAY

2-3 sets of:
2000m row
Rest 4 minutes
Set 1 @ 80%
Set 2 @ 85%
Set 3 @ 90%

L2:
For time:
2000m row

Thursday Sept 10th

There is No Midday 3.0

Class Times:
7am,10:30am,4:30pm,5:30pm
Phase 3.0: 4:30pm-7:30pm

WOD:
REST DAY
*Due to the Gym being closed on Monday for the Holiday, you can make up that workout.

For time:
45-30-15
Squats
Sit Ups
KB Swings (1.5/1pd)
Plank Hold (Seconds)

*Pack – 30-20-10
Squats
Sit Ups
KB Swings (1.5/1pd)
Plank Hold (Seconds)
*Pup – 30-20-10
Squats
Sit Ups
KB Swings (Scale as needed)
Plank Hold (Seconds)

Strength

All Levels – Make up a lifting session you missed or Do the WOD

2-A-DAY

Make up for one you may have missed.

Wednesday Sept 9th

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

WOD
“Gwen”
15-12-9
Clean & Jerk
* Touch and Go reps only.
* Same load for all sets, you choose.
* Rest 3 minutes between sets

* Pack
15-12-9
Clean & Jerk (95-135/65-95)
– Break reps as needed
* Pup
15-12-9
Clean & Jerk (75-95/45-65)
-Break reps as needed.

Cash Out:
10-20-30-20-10
Dbl Unders
5-10-15-10-5
KB Swings

Strength

 L1: Class Warm up.
A. 5 sets of:
Clean Pull + Power Clean
Set 1 x 3 reps + 1 @ 5 RPE
Set 2 x 2 reps + 1 @ 6 RPE
Set 3 x 1 rep + 1 @ 7 RPE
Set 4 x 3 reps + 1 @ 6 RPE
Set 5 x 2 reps + 1 @ 7 RPE
Set 6 x 1 rep + 1 @ 8 RPE
For time:
15-12-9
KB Swings
Burpee Box Jumps (24/20″)

 L2: Self led Warm up.
A. Every 2 minutes x 5 sets
Power Clean x 3 + Split Jerk
@ 75% of 1RM P.Clean
C. EMOM x 10 minutes
Min 1: 5 CTB Pull Ups + 5 Kipping Pull Ups
Min 2: 40 Dbl-Unders
C. Tabata Midline – 20s On/40s Off
Hollow Rocks x 2 sets
Rest 1 minute
V-Snaps x 2 sets
Rest 1 minute
Hollow Rocks x 2 sets

 L3: Self led Warm up.
A. Every 2 minutes x 6 sets
Power Clean x 3 + Split Jerk x 2
*Sets 1-3 @75% Sets 4-6 @80% of 1RM Power Clean
C. EMOM x 10 minutes
Min 1: 5 CTB Pull ups + 10 Pull Ups (Unbroken)
Min 2: 50 Unbroken Dbl-Unders
C. Tabata Style Midline – 20s On/40s Off
Hollow Rocks x 3 sets
Rest 1 minute
V-Snaps x 3 sets
Rest 1 minute
Hollow Rocks x 3 sets

 

2-A-DAY

4 rounds for time:
15 Box Jumps (36/30″)
400m run
* No Rebounding

L2:
4 rounds for time:
15 Box Jumps (30/24″)
400m run
*No Rebounding

Tuesday Sept 8th

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

WOD
For time:
21.15.9
Hand Release Push Ups (Feet on a 45lb Plate)
Bar Muscle Ups

*Pack
21.15.9
Hand Release Push Ups
CTB Pull Ups
*Pups
21.15.9
Hand Release Push Ups
Banded Pull Ups or Ring Rows

Strength

 L1: Class Warm up.
A. 5 sets of:
Snatch Pull + Power Snatch
Set 1 x 3 reps + 1 @ 5 RPE
Set 2 x 2 reps + 1 @ 6 RPE
Set 3 x 1 rep + 1 @ 7 RPE
Set 4 x 3 reps + 1 @ 6 RPE
Set 5 x 2 reps + 1 @ 7 RPE
Set 6 x 1 rep + 1 @ 8 RPE
B. For time:
15.12.9
Hand Release Push Ups
CTB Pull Ups

 L2: Self led Warm up.
A. E2MOM x 8 mins (5 sets)
Snatch Pull + Power Snatch + Snatch Balance
* Sets 1-3 @ 70% Sets 4&5 @ 75% of 1RM Power Snatch
B. EMOM x 8 minutes
Back Squat x 2 reps @ 50% of 1RM
* This is a speed squat session
C. 3 sets of:
5-7 Strict DB Press @ 30% of 1RM Press
Rest 30 seconds
(R) Static Hold x 10s
Rest 30 seconds
(L) Static Hold x 10s
Rest 1 minute

* Static Hold

 L3: Self led Warm up.
A. E2MOM x 10 mins (6 sets)
Snatch Pull x 2 + Power Snatch + Snatch Balance x 2
* Sets 1-3 @ 75% Sets 4-6 @ 80% of 1RM Power Snatch
B. EMOM x 10 minutes
Back Squat x 2 reps @ 55% of 1RM
* This is a speed squat session
C. 5 sets of:
3-5 Strict Deficit HSPU (4/2″)
Rest 30 seconds
(R) Static Hold x 10s
Rest 30 seconds
(L) Static Hold x 10s
Rest 1 minute

* Static Hold

2-A-DAY

For time:
30 Burpee Ring Muscle Ups

L2:
For time
30 Burpee CTB Pull Ups

Saturday Sept 5th

*REMINDER gym will be CLOSED on Sunday (Rest Day) and Monday (Stat Holiday)
*There is no Midday 3.0 today
#CDP is from 11:30am-1:00pm with Sean & Sully

WOD
For time:
100 Burpees
*At the top of every minute do 30 Dbl-Unders

* Pack
75-100 Burpees/ 15-30 Dbl-Unders
* Pup
50-75 Burpees/ 30 -60 Single Skips

Cash Out: With a partner
30 seconds on/ 30 seconds off x 3 sets each
Calorie Row
Plank Hold
*At the same time (A) Rows while (B) Holds a Plank
*Both rest at the same time for 3 sets then switch for 3 sets

Strength

 L1: Class Warm up.
A. 6 sets of:
Power Snatch + OH Squat
Set 1 x 3 reps + OH Squat @ 5 RPE
Set 2 x 2 reps + OH Squat @ 6 RPE
Set 3 x 1 rep + OH Squat @ 7 RPE
Set 4 x 3 reps + OH Squat @ 6 RPE
Set 5 x 2 reps + OH Squat @ 7 RPE
Set 6 x 1 rep + OH Squat @ 8 RPE
B. For time:
50 Burpees
*At the top of every minute do 30 Dbl-Unders

 L2: Self led Warm up.
A. 3 sets of: @ 75% of 1RM
Front Squat Clusters x 3.3
Rest 2 minutes between sets
* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps for a total of 6 reps.

B. 3 sets of:
RDL x 10 reps @ 60-65% of 1RM Clean
Rest 1 minute
Single Arm DB or KB Rows x 10 reps/Arm (Heavy)
Rest 1 minute
C. Complete
75 Hollow Rocks
*Break as needed

 L3: Self led Warm up.
A. 3 sets of: @ 75% of 1RM
Front Squat Clusters x 3.3.3
Rest 2 minutes between sets
* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps, rack it and repeat for a total
of 9 reps.

B. 3 sets of:
RDL x 10 reps @ 75-77% of 1RM Clean
Rest 1 minute
Single Arm DB or KB Rows x 10 reps/Arm (Heavy)
Rest 1 minute
C. Complete
100 Hollow Rocks
*Break as needed

2-A-DAY

#CDP

Friday Sept 4th

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

WOD
4 rounds for time of:
15 Box Jumps (36/30″) No rebounding
400m Run

* Pack
4 rounds
15 Box Jumps (24/20″)
400m Run
* Pup
3 rounds
15 Box Jumps (Scale as needed)
400m Run

Cash Out:
10.8.6.8.10
Ring Rows
V-Snaps

Strength

L1: Class Warm up.
A. 6 sets of:
Sq Clean + Jerk
Set 1 x 3 reps + Jerk @ 5 RPE
Set 2 x 2 reps + Jerk @ 6 RPE
Set 3 x 1 rep + Jerk @ 7 RPE
Set 4 x 3 reps + Jerk @ 6 RPE
Set 5 x 2 reps + Jerk @ 7 RPE
Set 6 x 1 rep + Jerk @ 8 RPE
B. 3 rounds for time of:
15 Box Jumps (24/20″
400m run

 L2: Self led Warm up.
A. E2MOM x 8 minutes (5 total sets)
Sq. Clean + Split Jerk x 2 reps
*Working load @ 70% of 1RM C&J
B. EMOM x 10 minutes of:
Min 1: 3-5 Rope Pull Ups (Chin ove the Bar)
Min 2: 3-5 Ring Dips + 10 second Ring Support
C. 3 sets of:
Wtd Plank Holds x 30-45 seconds (plate over the hips)
Rest 1 minute between sets
D. 3 Supersets of:
10 DB Hammer Curls
20 Banded Tricep Push Downs
Rest 1 minute

 L3: Self led Warm up.
A. E2MOM x 10 minutes (6 total sets)
Sq. Clean + Split Jerk x 3 reps
* Sets 1-3 @ 75% Sets 4-6 @ 80% of 1RM C&J
B. EMOM x 12 minutes of:
Min 1: 1-2 L-Sit Rope Climbs (Seated from Rogue ropes)
Min 2: 5 sec Ring Support + 5-7 Dips + 5 sec Ring Support
C. 2 sets of “Bergeron Horseshoes” from the floor
15 DB Tate Press
15 DB Skull Crushers
15 DB Roll Back Extensions
15 DB Floor Press
Rest 1-2 minutes
* Use 15-30lb

2-A-DAY

4 sets of:
1000m row
Partner Up, rest as your partner works
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%
*Set 4 @ 90%

L2
3 sets of:
1000m row
Partner Up, rest as your partner works
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%

Thursday Sept 3rd

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

WOD
Front Squat
5-5-5-5-5

A. 2 sets of:
Front Squat x 5 reps @ 40-50%
B. 2 sets of:
Front Squat x 3 reps @ 50-60%

Suggested  weight increases:
Set 1 x 5 reps @ 65-70%
Set 2 x 5 reps @ 75-80%
Set 3 x 5 reps @ 80-85%
Set 4 x 5 rep @ 85-90%
Set 5 x 5 rep @ 90-95+ %

* Pack – 5 sets 60-70-75-80-85 % Effort
* Pups – 5 sets @ 50-70 % Effort

Cash Out of: 30 seconds on/ 30 seconds off x 3 sets
Dbl-Unders
KB Swings

Strength

 L1: Do the Class

 L2: Self led Warm up.
A. Every 2 minutes for 8 minutes (5 total sets)
Power Snatch + Hang Snatch
*Working load @ 80% of 1RM Power Snatch
B. EMOM x 10 minutes of:
Min 1: 3-5 Snatch Grip BTK Press @ 60% of 1RM Press
Min 2: Wall Facing HS Hold x 20-30 seconds
C. 2 sets of:
10 GHD Sit Ups (Only to 90 Degrees)
Rest 90 seconds

 L3: Self led Warm up.
A. Every 2 minutes for 10 minutes (6 total sets)
Power Snatch + Hang Snatch x 2 reps
*Working load @ 80% of 1RM Power Snatch
B. EMOM x 12 minutes of:
Min 1: 3-5 Snatch Grip BTK Press @ 60-65% of 1RM Press
Min 2: Wall Facing HS Hold x 30 seconds
C. 3 sets of:
10-15 GHD Sit Ups (Only to 90 Degrees)
Rest 90 seconds

 

2-A-DAY

For time:
21.15.9
Front Squat (165/115)
TTB

L2:
15.12.9
Front Squat (135/95)
TTB

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