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

Thursday Feb 11th

– Midday 3.0 from 10:30am-12:30pm

Skill
EMOM x 8 minutes
Deadlift x 3 @ 70% of 1RM

WOD

4 rounds for time of:
20 OH Squats (115/85)
20 Box Jumps (30/24″)

*Pack
4 rounds
15 OH Squats (95/65)
15 Box Jumps (24/20″)
*Pup
3 rounds
15 OH Squats or Front Squats (Scale as needed)
15 Box Jumps (Scale as needed)

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean + Jerk
*Set 1 @ 60% x 3 + 1
*Sets 2-3 @ 65% 2+1
*Sets 4-5 @ 70%+ x 1+1

B. EMOM x 10 min
Min 1: 5 Power Clean @ 65%
Min 2: 8-10 K.HSPU
*TnG if you can

C. Every 4 mins x 3 sets
Deadlift x 10
* 50% of 1RM

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Clean + Jerk
*Set 1 @ 65% x 3 + 1
*Sets 2-3 @ 70% 2+1
*Sets 4-6 @ 75%+ x 2+1

B. EMOM x 10 min
Min 1: 5 Power Clean @ 70%
Min 2: 5 S.HSPU + 5 K.HSPU
*TnG if you can

C. Every 4 mins x 3 sets
Deadlift x 10
* 50% of 1RM

2-A-DAY

For time:
60/40 Calorie Row
50 TTB
80/60 Calorie Row
30 TTB
100/80 Calorie Row
20 TTB

L2:
60/40 Calorie Row
20 TTB
80/60 Calorie Row
20 TTB
100/80 Calorie Row
20 TTB