Tuesday Nov 10th

Our usual full class schedule is running today, please see the schedule for more details. 3.0 runs along side all class times as well. Mid day 3.0 is not the extended version but runs from 10:30-11:30am.

There is Competitor Development Gymnastics with Sam from 7:00pm-8:30pm so get your skills dialed in with gymnasty extraordinaire Sam Dewett!

WOD

Hang Squat Snatch
3-3-3-3-3

A. 2 sets of:
Hang Squat Snatch x 3 reps @ 40-50%
B. 2 sets of:
Hang Squat Snatch x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 5 reps @ 65%
Set 2 x 5 reps @ 70%
Set 3 x 5 reps @ 75%
Set 4 x 5 reps @ 80%
Set 5 x 5 reps @ 85% +
* Pack – 5 sets x 3 reps 60-80% +
* Pups – Hang Power Snatch x 3 reps @ 50-60 % Effort

Cash Out:
10 to 1
KB Swings
Push Ups

Strength
* Today is the start of the new cycle. The gym will be closed on Remembrance Day Nov.11th so “Day 2” will be on Wednesday and “Day 3” will be posted on Thursdays Rest Day.

L1: Do the Class

L2: Self led Warm-up.
A1. 4 sets of:
Front Squat x 3 @ 70%
Rest 20 seconds
A2. Box Jump x 3 (24/20″ w/Step Down)
Rest 2 minutes

B. Every 2 mins x 4 sets
Split Jerk x 3 @ 70%

C. 3 sets of:
10 Strict TTB
20 Hollow Rocks
Rest 90 seconds

L3: Self led Warm-up.
A1. 5 sets of:
Front Squat x 3 @ 75%
Rest 20 seconds
A2. Box Jump x 3 (30/24″ w/Step Down)
Rest 2 minutes

B. Every 2 mins x 5 sets
Split Jerk x 3 @ 75%

C. 3 sets of:
10 Strict TTB
20 Hollow Rocks
Rest 90 seconds

2-A-DAY

For time:
100 Cal Row
*Every 25 Cals get off the Erg and perform 15 KB Swings (2/1.5pd)
*You’ll finish with 15 KB Swings

L2&L3

Sunday Nov 8th

There is Midday 3.0 from 11:30am-2:00pm

WOD

For time:
4 L-Sit Rope Climbs
8 Legless Rope Climbs
12 Rope Climbs

*Pack
60 second Hanging L-Sit or Knee Tuck
20 Strict Pull Ups
8 Rope Climbs
*Pup
60 second Hanging L-Sit or Knee Tuck
20 Strict Banded Pull Ups
10 Rope Pulls (Rogue Ropes)
*Start standing, lower down and pull up = 1 rep.

Strength

L1: Do the Class.

L2: Do the Class.
EMOM x 15 minutes
Min 1: 12/10 Calorie Row
Min 2: 5 Rope Pull Ups (Chin Over the Bar)
Min 3: 2 Rope Climbs

L3: Do the Class.
EMOM x 18 minutes
Min 1: 12/10 Calorie Row
Min 2: 2 Legless Rope Climbs (Rogue Ropes)
Min 3: 2 Rope Climbs

2-A-DAY

*Mobility or Light Skill Work.

Saturday Nov 7th

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

WOD

Tabata Something Else
8 rounds each of 20s On/10s Off

Pull Ups
Push Ups
Sit Ups
Squats

*Pack
Same as Rx
*Pup
Banded Pull Ups or Ring Rows
Knee Push Ups or Banded

Strength

L1: Do the Class.

L2: Do the Class.
Tabata Something Else 2.0
8 rounds of 20s On/10s Off
Pull Ups
Push Ups
TTB
Wall Balls (20/14)

L3: Do the Class.
Tabata Something Else 2.0
8 rounds of 20s On/10s Off
Pull Ups
Push Ups
TTB
Wall Balls (20/14)

2-A-DAY

#CDP

Friday Nov 6th

Skill:
10 minutes – Handstand Practice
* Holds (Wall Facing, Freestanding) Walking (Progressions)

WOD

5 rounds for time:
25 Hip Extensions
50 Dbl-Unders
100ft Walking Lunges

*Pack
4 rounds for time:
25 Hip Extensions
50 Dbl-Unders
100ft Walking Lunges
*Pup
4 rounds for time:
15 Hip Extensions
20-40 Dbl-Unders or 75 Skips
100ft Walking Lunges

Strength

L1: Do the Class

L2: Do the Class
5 rounds for time:
20 KB Swings
25ft HS Walk
50 Dbl-Unders

L3: Do the Class
5 rounds for time:
20 KB Swings (1.5/1pd)
50ft HS Walk
75 Dbl-Unders

2-A-DAY

A. 3 sets of “Building Horseshoes 2.0 ” from the floor
8 DB Tate Press
8 DB Skull Crushers
8 DB Roll Back Extensions
8 DB Floor Press
Rest 60-90 seconds

B. Complete
100 Banded Tricep Push Downs
* Complete 5 Push Ups every time you break.

Wednesday Nov 4th

WOD

5 sets of: For TOTAL REPS
AMRAP in 2 minutes of:
5 Muscle Ups
150m run
MAX Thrusters (135/95) in remaining time.
Rest 3 minutes b/t sets

*Pack
5 sets of:
AMRAP in 2 minutes of:
5 CTB Pull Ups + 5 Ring Dips
150m run
MAX Thrusters (115/85) in remaining time.
Rest 3 minutes b/t sets
*Pup
3-4 sets of:
AMRAP in 2 minutes of:
5 Pull Ups or Ring Rows + 5 Push Ups
150m run
MAX Thrusters (95/65) in remaining time.
Rest 3 minutes b/t sets

Strength

L1: Do the Class

L2: Do the Class
5 sets of:
AMRAP in 2 minutes of:
5 CTB Pull Ups + 5 Ring Dips
150m run
MAX Thrusters (115/85) in remaining time
Rest 3 minutes b/t sets

L3: Do the Class
5 sets of:
AMRAP in 2 minutes of:
5 Muscle Ups
150m run
MAX Thrusters (135/95) in remaining time
Rest 3 minutes b/t sets
*Sets 1-3-5 Ring Muscle Ups
*Sets 2-4 Bar Muscle Ups

 2-A-DAY

* Mobility or Light Skill Work

Tuesday Nov 3rd

There is Gymnastics with Sam from 7:00pm-8:30pm.

WOD

In 12 minutes for TOTAL REPS
1 minute: AMRAP Box Jumps (30/24″) w/Step Down
1 minute: AMRAP SDHP (115/85)
2 minutes: AMRAP Box Jumps
2 minutes: AMRAP SDHP
3 minutes: AMRAP Box Jumps
3 minutes : AMRAP SDHP

*Pack
Box Jumps (24/20″) w/Step Down
SDHP (95/65)
*Pup
Box Jumps (Scale as needed) w/Step down
SDHP (Scale as needed)

Cash Out:
4 sets of:
20s Hollow Hold + 40s Plank Hold
Rest 1 minute

Strength

L1: Do the Class

L2: Do the Class
In 12 minutes for TOTAL REPS
1 min: AMRAP Burpee Box Jumps (24/20″)
1 min: AMRAP Power Cleans (135/95)
2 mins: AMRAP Burpee Box Jumps
2 mins: AMRAP Power Cleans
3 mins: AMRAP Burpee Box Jumps
3 mins: AMRAP Power Cleans

L3: Do the Class
In 12 minutes for TOTAL REPS
1 min: AMRAP Burpee Box Jumps (30/24″)
1 min: AMRAP Power Cleans (165/115)
2 mins: AMRAP Burpee Box Jumps
2 mins: AMRAP Power Cleans
3 mins: AMRAP Burpee Box Jumps
3 mins: AMRAP Power Cleans

2-A-DAY

*Mobility or Light Skill Work

Monday Nov 2nd

Skill:
15 minutes – Build to a Heavy Clean & Jerk

WOD

For time
15-12-9
Clean & Jerk (135/95)
CTB Pull Ups

*Pack
Same as Rx
*Pup
15-12-9
Clean & Jerk (95/65)
Pull Ups or Ring Row

Strength

*This is our De-load week from lifting. We will be doing the Class workouts or slight variations of to keep up some intensity.

L1: Do the Class

 L2: Do the Class

L3: Do the Class

2-A-DAY

*Mobility Work or Light Skill work.

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