Wednesday Oct 21st

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

Skill:
In 15 minutes: Build to a Heavy -set of
Bench Press x 5 reps

WOD

3 rounds
800m run
15 Wtd Pull Ups (45/30)

*Pack
3 rounds
800m run
15 Wtd Pull Ups or 15 Strict Pull Ups
*Pack
3 rounds
400m run
15 Strict Banded Pull ups or 15 Ring Rows

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 5 sets of:
Snatch x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 75% 4-5 @ 80%
B. 3 sets of:
Snatch Pendlay Rows x 10 @ 55% of 1RM
Rest 1 minute
C. 2 sets of:
ISO Plank Row x 10s/side
Rest 60 seconds
*Find a Max load

L3: Self led Warm-up.
A. 6 sets of:
Snatch x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 85% 4-6 @ 90%
B. 4 sets of:
Snatch Pendlay Rows x 10 @ 55% of 1RM
Rest 1 minute
C. 3 sets of:
ISO Plank Row x 10s/side
Rest 60 seconds
*Find a Max load

2-A-DAY

For time:
6 rounds
50 Dbl Unders
5 Power Snatch (135/95)
5 OH Squats (135/95)
200m run

L2:
4 rounds
40 Dbl Unders
5 Power Snatch (95/65)
5 OH Squats (95/65)
200m run

Monday Oct 19th

There is No Midday 3.0

WOD
5 rounds for time:
10 Deadlift (225/155)
10 Box Jumps (24/20″)
10 Strict HSPU
TC: 20 minutes

*Pack
5 rounds
10 Deadlift (185/135)
10 Box Jumps (24/20″)
10 Strict HSPU or 10 DB Press
*Pup
4 rounds
10 Deadlift (135/95)
10 Box Jumps (Scale as needed)
10 DB Press

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Front Sq x 3 @ 70% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 4 sets of:
3-Pos DL + Clean Pull @ 80%
Rest 2 minute
(BTK+ATK+HH) = 3-POS with 2s pause in each position.
C. 4 sets of:
100ft (R) KB Front Rack + (L) KB Overhead Walk
Rest 60-90 seconds
*Switch sides each set.

L3: Self led Warm-up.
A. 6 sets of:
Front Squat @ 70% of 1RM
Rest 20 seconds b/t sets
Set 1 x 6-9reps
Sets 2-6 x 2 reps
B. 4 sets of:
3-Pos DL + Clean Pull @ 90%
Rest 2 minute
(BTK+ATK+HH) = 3-POS with 2s pause in each position.
C. 4 sets of:
100ft (R) KB Front Rack + (L) KB Overhead Walk
Rest 60-90 seconds
*Switch sides each set.

2-A-DAY

5 rounds for time:
10 Deadlift (225/155)
10 Box Jumps (24/20″)
10 Strict HSPU

L2:
5 rounds
10 Deadlift (185/135)
10 Box Jumps (24/20″)
10 Strict HSPU or 10 DB Press

Sunday Oct 18th

There is Midday 3.0 from 11:30am-1:00pm

WOD

In Pairs
AMRAP in 25 minutes of:
9 Bar Muscle Ups
11 Clean & Jerk (135/95)
50m Buddy Carry
* Share the work with your Partner , Only one person works at a time.

*Pack
AMRAP in 20 minutes
9 CTB Pull Ups
11 Clean & Jerk (135/95)
50m Buddy Carry
*Pup
AMRAP in 20 minutes
9 Pull Ups or Ring Rows
11 Clean & Jerk (Scale as needed)
50m Partner Run (Both Run)

Strength

L1: Class Warm-up.
A. 5 sets of:
Hang Power Clean + Split Jerk
Set 1 x 1 + 2 @ 6 RPE
Set 2 x 1 + 2 @ 7 RPE
Set 3 x 1 + 2 @ 7 RPE
Set 4 x 1 + 2 @ 8 RPE
Set 5 x 1 + 2 @ 8 RPE
B. 4 rounds
5 Burpee Pull Ups
10 Power Cleans
100m run

L2: Self led Warm-up.
A1. EMOM x 5 minutes
H.Clean + Front Sq. @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
H.Clean + Front Sq. @ 80%
B. EMOM x 10 minutes of:
Min 1: 5 Burpees + 10 Thrusters (95/65)
Min 2: 200m run
C. Complete
15 GHD Sit Ups (Only to 90)
200m BWD Sled Walk
15 GHD Sit Ups (Only to 90)

L3: Self led Warm-up.
A1. EMOM x 5 minutes
H.Clean + Front Sq. @ 80%
Rest 1 minute
A2. EMOM x 5 minutes
H.Clean + Front Sq. @ 85%
B. EMOM x 10 minutes of:
Min 1: 5 Burpees + 10 Thrusters (115/85)
Min 2: 200m run
C. Complete
30 GHD Sit Ups (Only to 90)
400m BWD Sled Walk
30 Strict TTB

2-A-DAY

In Pairs:
4 rounds/each
5 Bar Muscle Ups
5 Clean & Jerk (135/95)
50m KB Front Rack Carry (1.5/1pd)
*Athlete “A” completes a full round then “B”

L2:
4 rounds/each
5 Burpee Pull Ups
5 Clean & Jerk (135/95)
50m KB Front Rack Carry (1.5/1pd)
*Athlete “A” completes a full round then “B”

Saturday Oct 17th

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

WOD

Front Squat
7-7-7-7-7

A. 2 sets of:
Front Squat x 3 reps @ 40-50%
B. 2 sets of:
Front Squat x 5 reps @ 50-60%
Suggested Increases:
Set 1 x 7 reps @ 65%
Set 2 x 7 reps @ 70%
Set 3 x 7 reps @ 75%
Set 4 x 7 reps @ 80%
Set 5 x 7 reps @ 85% +
* Pack – 5 sets x 7 reps 60-80%+
* Pups – 5 sets x 7 reps @ 50-60 % Effort

Cash Out:
3 rounds
15 Calorie Row
10 Wall Balls

Strength

L1: Do the Class.

L2: Self led Warm-up.
A1. EMOM x 5 minutes
H.Snatch + OH Squat@ 75%
Rest 1 minute
A2. EMOM x 5 minutes
H.Snatch + OH Squat @ 80%
B. 10 sets for time:
5 Unbroken Pull Ups
C. 3 supersets of:
5-10 P-Bar Dips
10 Diamond Push Ups
25 Banded Tricep Push Downs
Rest 60-90 seconds b/t sets.

L3: Self led Warm-up.
A1. EMOM x 5 minutes
H.Snatch + OH Squat @ 80%
Rest 1 minute
A2. EMOM x 5 minutes
H.Snatch + OH Squat @ 85%
B. For time:
50 CTB Pull Ups
C. 2 sets of “Building Horseshoes 2.0 “
1 to 5
DB Tate Press
DB Skull Crushers
DB Roll Back Extensions
DB Floor Press
Rest 60-90 seconds b/t sets.

2-A-DAY

#CDP

Thursday Oct 15th

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

Skill
A. In 10 minutes; Build to a Heavy-set of:
Power Clean + Push Jerk + Split Jerk
B. EMOM x 8 minutes
Power Clean + Push Jerk x 2 @ 70-75% of “A”

WOD

For time:
30 Deadlift (185/135)
30 Calorie Row
30 OH Squats (95/65)

*Pack
Same as Rx
*Pup
DL (135/95)
OH Squat (75/45)

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 4 sets of:
Split Jerk x 2
Rest 2 minutes
*Sets 1-2 @ 70% 3-4 @ 75%
B. 5 sets of:
Clean x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 70% 4-5 @ 75%
C. 2 sets of:
ISO Plank Row x 20s/side
Rest 60 seconds
*Try to increase weight from last week

L3: Self led Warm-up.
A. 5 sets of:
Pause Split Jerk x 2
Rest 2 minutes
*Sets 1-3 @ 75% 4-5 @ 80%
B. 6 sets of:
Clean x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 80% 4-6 @ 85%
C. 3 sets of:
ISO Plank Row x 20s/side
Rest 60 seconds
*Try to increase weight from last week

2-A-DAY

For time:
9.7.5 reps
Muscle Ups
Thrusters (165/115)

L2:
Do the Class

Wednesday Oct 14th

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

WOD

Thrusters
5-5-5-5-5

A. 2 sets of:
Thrusters x 5 reps @ 40-50%
B. 2 sets of:
Thrusters x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 5 rep @ 75%
Set 2 x 5 rep @ 80%
Set 3 x 5 rep @ 85%
Set 4 x 5 rep @ 90%
Set 5 x 5 rep @ 90%+
* Pack – 5 sets x 5 rep 65-70-75-80 -85 +%
* Pups – 5 sets x 5 reps @ 50-60 % Effort

Cash Out:
10 rounds of
5 Burpees
20 Dbl-Unders Unders

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 5 sets of:
Snatch x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 70% 4-5 @ 75%
B. 3 sets of:
Snatch Bentover Rows x 10
Rest 1 minute
C. 3 sets of:
Oblique Bends x 10 reps/Side (1.5/1pd)
30 Hollow Rocks
Rest as needed

L3: Self led Warm-up.
A. 6 sets of:
Snatch x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 80% 4-6 @ 85%
B. 4 sets of:
Snatch Bentover Rows x 10
Rest 1 minute
C. 3 sets of:
Oblique Bends x 10-15 reps/Side (1.5/1pd)
30 Hollow Rocks
Rest as needed

2-A-DAY

For time:
30 Wall Balls (30/20)
10 CTB Pull Ups
20 Wall Balls
20 CTB Pull Ups
10 Wall Balls
30 CTB Pull Ups

L2:
Wall Balls (20/14)
Pull Ups

Tuesday Oct 13th

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

WOD

AMRAP in 30 minutes of:
20 Walking Lunges
20 Sit Ups
20 KB Swings (1.5/1pd)
5 Muscle Ups

*Pack – AMRAP in 20 minutes
20 Walking Lunges
20 Sit Ups
20 KB Swings (1.5/1pd)
3 Muscle Ups or 10 CTB Pull Ups
*Pup – AMRAP in 15 minutes
20 Walking Lunges
20 Sit Ups
20 KB Swings (Scale as needed)
10 Pull Ups or Ring Rows

Strength

L1: Class Warm-up.
A. 5 sets of:
Hang.P Snatch+Snatch Balance
Set 1 x 1 + 2 @ 6 RPE
Set 2 x 1 + 2 @ 7 RPE
Set 3 x 1 + 2 @ 7 RPE
Set 4 x 1 + 2 @ 8 RPE
Set 5 x 1 + 2 @ 8 RPE
B. 3 rounds for time:
20 Alt Reverse KB Lunge
20 Sit Ups
10 Pull Ups
20 KB Swings

L2: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Back Squat x 3 @ 70% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of:
Pause Snatch DL (BTK) + Snatch Pull x 3 @ 95% of 1RM
Rest 2 minutes
* Pause for 3 seconds BTK
C. 3 sets of:
L-Seated DB Press x 5 reps
Plank Hold x 45-60 seconds
(R) Turkish Get Ups x 3 reps (1.5/1pd)
Plank Hold x 45-60 seconds
(L) Turkish Get Ups x 3 reps (1.5/1pd)
Rest 90 seconds

L3: Self led Warm-up.
A. Every 2 mins x 5 sets of:
Back Squat x 3 @ 80% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of:
Pause Snatch DL (BTK) + Snatch Pull x 3 @ 95% of 1RM
Rest 2 minutes
* Pause for 3 seconds BTK
C. 4 sets of:
S.HSPU x 5 reps (6-8″/2-4″)
Plank Hold x 45-60 seconds
(R) Turkish Get Ups x 3 reps (1.5/1pd)
Plank Hold x 45-60 seconds
(L) Turkish Get Ups x 3 reps (1.5/1pd)
Rest 90 seconds

2-A-DAY

2 sets
1000m row
Rest 2 minutes b/t sets
4 sets
500m row
Rest 1 minute b/t sets
6 sets
250m row
Rest 30 seconds b/t sets

L2&L3

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