Thursday Jan 21st

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

WOD

For time:
21.15.9
Thrusters (115/85)
L-Pull Ups

*Pack
21.15.9
Thrusters (95/65)
Strict Pull Ups
*Pup
21.15.9
Thrusters (75/55)
Banded Pull Up or Ring Row

CashOut: (20s Relax/10s Contract)
2 Minutes/Side – Shoulder/Lat Mobility (Rolling,Lacrosse Ball,Banded.. etc)
2 Minutes/Side – Quad/Hamstring Mobility (Rolling,Lacrosse Ball..etc)

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch + OH Squat
*Set 1 @ 60% x 1+2
*Sets 2-3 @ 65% x 2+2
*Sets 4-5 @ 70% x 1+2
B. 4 sets of:
3s Pause Back Sq + Back Sq
Rest 2-3 minutes
@ 70% x 1+1
C. 4 sets
Snatch DL (BTK) + Snatch Pull
Rest 2 minutes
*Sets 1-2 @ 90% 2+2
*Sets 3-4 @ 95% 2+2
(Snatch DL (BTK) = Floor to Below the Knee, Pause for 2s,
then return to the floor)

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch + OH Squat
*Set 1 @ 60% x 1+2
*Sets 2-3 @ 70% x 2+2
*Sets 4-6 @ 75% x 1+2
B. 5 sets of:
3s Pause Back Sq + Back Sq
Rest 2-3 minutes
@ 75% x 1+2
C. 4 sets
Snatch DL (BTK) + Snatch Pull
Rest 2 minutes
*Sets 1-2 @ 95% 2+2
*Sets 3-4 @ 100% 2+2
(Snatch DL (BTK) = Floor to Below the Knee, Pause for 2s,
then return to the floor)

2-A-DAY

4 Sprint sets for time of:
50 Dbl-Unders
12 Thrusters (115/85)
10 Deadlift (115/85)
8 CTB Pull Ups
6 Burpees
Rest 3 minutes

L2: (95/65)

Tuesday Jan 19th

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

WOD

Back Squat
3-3-3-3-3

A. 2 sets of:
Back Squat x 7 reps @ 40-50%
B. 2 sets of:
Back Squat x 5 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 70%
Set 2 x 3 @ 75%
Set 3 x 3 @ 80%
Set 4 x 3 @ 85%
Set 5 x 3 @ 90% +
* Pack – 5 sets x 3 @ 60-85%+
* Pups – 5 sets x 5 @ 50-60 % Effort

CashOut:
100m run
20 Alt DB Snatch
20 Sit Ups
100m run

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
Clean + Jerk
*Set 1 @ 70% x 2 +1
*Set 2 @ 75% x 1+1
*Sets 3-4 @ 80% x1+1
B. 3 sets of:
Snatch DL x 2+Snatch Pulls x 3
* 95% of 1RM
Rest 2-3 minutes
C. 3 sets of:
Wtd Plank Hold x 60 seconds
Rest 1 minutes
*Plate over the Hips

L3: Self led Warm-up.
A. Every 2 mins x 4 sets
Clean + Jerk
*Set 1 @ 75% x 2+1
*Set 2 @ 80% x 1+1
*Sets 3-4 @ 85% x 1+1
B. 3 sets of:
Snatch DL x 3+Snatch Pulls x 3
* 100% of 1RM
Rest 2-3 minutes
C. 3 sets of:
Wtd Plank Hold x 60 seconds
Rest 1 minutes
*Plate over the Hips

2-A-DAY

5 rounds for time:
10 Back Squats (185/125)
6/4 Muscle Ups

L2:
4 rounds
10 Back Squats (165/115)
5/3 Muscle Ups
– or –
4 rounds
10 Back Squats (165/115)
5 Burpee CTB Pull Ups

Monday Jan 18th

There is No Midday 3.0

WOD

For time:
10,000m row

*Pack
30 min Max Distance
*Pup
5,000m row

Alt WOD:
AMARP in 40 minutes
400m run
10 Burpees
15 Wall Balls (20/14)
20 Alt Walking Lunges
25 Box Jumps (24/20″) Step Down
50 Dbl Unders

*Pack – 30 minutes
*Pup – 20 minutes – Scale as needed

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean + Front Sq.
*Sets 1-3 x 3+2 @ 7RPE
*Sets 4-5 x 2+1 @ 8RPE
B. AMRAP in 15 minutes
400m run
10 Burpees
15 Wall Balls (20/14)
20 Walking Lunges
25 Box Jumps (24/20″) SD
50 Dbl Unders

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
P.Snatch + OH Sq + Sn.Balance
* 75% of PS
B. Every 2 mins x 4 sets
2 Push Jerk + 1 Split Jerk
*75% of PJ
C. EMOM x 10 minutes
Min 1: 10 CTB Pull Ups
Min 2: 10 GHD Sit Ups

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
2 P.Snatch+OH Sq+Sn. Balance
* 80% of PS
B. Every 2 mins x 5 sets
2 Push Jerk + 1 Split Jerk
* 80% of PJ
C. EMOM x 10 minutes
Min 1: 12 CTB Pull Ups
Min 2: 10 GHD Sit Ups

2-A-DAY

5 rounds for time
20 KB Swings (2/1.5pd)
20 Burpees
Then 800m run

– Rest 10 minutes –

800m run
Then , 3 rounds for time:
20 Alt Reverse Goblet Lunges (2/1.5pd)
50 Dbl-Unders

– Rest 10 minutes –

For time:
25 TTB
800m Run
25 TTB

L2: ** Note changes **
4 rounds
15 KB Swings (1.5/1pd)
15 Burpees
Then 800m run

800m run
Then, 3 rounds
20 Alt Reverse Goblet Lunges (1.5/1pd)
40 Dbl-Unders

25 TTB
800m Run
25 TTB

Sunday Jan 17th

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

Skill:
5 sets of:
Power Snatch + OH Squat
*Sets 1-3 x 3+2 @ 60% of 1RM
*Sets 4-5 x 2+1 @ 70% of 1RM

WOD

On an 8-minute running clock, perform 1 minute each of:
Squats
Push Ups
Box Jumps (20″)
Pull Ups
Strict HSPU or DB Press
Wall Balls (20/14)
Burpees
Double Unders

*Pack & Pup (Scale as needed)

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
Snatch
*Set 1 @ 70% x 2
*Set 2 @ 75% x 1
*Sets 3-4 @ 80% x 1
B. 3 sets of:
Front Squat x 3
Rest 2-3 minutes
*Set 1 @ 70% of 3RM
*Set 2 @ 75%
*Set 3 @ 80%
C. 3 sets of:
Reverse BB Lunges x 6/ Leg
Rest 2 minutes
*Increase 5-10lbs from last week.
D. Complete
50 Hollow Rocks
75 Banded Pull Aparts
100 Banded Good Mornings

L3: Self led Warm-up.
A. Every 2 mins x 4 sets
Snatch
*Set 1 @ 75% x 2
*Set 2 @ 80% x 1
*Sets 3-4 @ 85% x 1
B. 3 sets of:
Front Squat x 3
Rest 2-3 minutes
*Set 1 @ 70% of 3RM
*Set 2 @ 75%
*Set 3 @ 80%
C. 3 sets of:
Reverse BB Lunges x 6/ Leg
Rest 2 minutes
*Increase 5-10lbs from last week.
D. Complete
50 Hollow Rocks
75 Banded Pull Aparts
100 Banded Good Mornings

2-A-DAY

3 Sprint sets for time of:
21 Cal Row
15 Thrusters (95/65)
9 Burpees Over the Bar
Rest 3 minutes b/t

L2&L3
*The pace should be pushed on these!

Friday Jan 15th

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

Skill: 10-12 minutes
Build to a Heavy set of Hang Power Clean + 2 Push Jerks

WOD

For time:
15 Push Jerk (185/125)
45 Pull Ups
12 Push Jerks
36 Pull Ups
9 Push Jerks
27 Pull Ups

*Pack
15 Push Jerk (135/95)
30 Pull Ups
12 Push Jerks
25 Pull Ups
9 Push Jerks
20 Pull Ups
*Pup
15-12-9
Push Jerks (Scale as needed)
20-15-10
Banded Pull Ups or Ring Row

Strength
*If you are doing the 2-A-DAY your session order will go…
 ** Lifts A&B > 2-A-DAY > Finish with C&D **

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3-Pos Clean (HH+H+FL) + Jerk
*Set 1 @ 70%
*Set 2 @ 80%
*Sets 3-4 @ 85%
B. 4 sets of:
Clean DL x 2 + Clean Pulls x 3
*95% of 1RM
Rest 2-3 minutes
C. Complete
1 to 10
Parallette Over and Backs
Front to Back BB Press (45/35)
D. Complete
50 Empty BB Curls (45/35)
75 Banded Lat Pull Downs
100 PVC Overhead Banded Tricep Extensions

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3-Pos Clean (HH+H+FL) + Jerk
*Set 1 @ 70%
*Set 2 @ 80%
*Sets 3-4 @ 85%
B. 4 sets of:
Clean DL x 3 + Clean Pulls x 3
*100% of 1RM
Rest 2-3 minutes
C. Complete
1 to 10
Parallette Over and Backs
Front to Back BB Press (45/35)
D. Complete
50 Empty BB Curls (45/35)
75 Banded Lat Pull Downs
100 PVC Overhead Banded Tricep Extensions

2-A-DAY

For time:
10 STOH (205/135)
30 CTB Pull Ups
10 STOH
25 CTB Pull Ups
10 STOH
20 CTB Pull Ups

L2:
10 STOH (165/115)
25 CTB Pull Ups
10 STOH
20 CTB Pull Ups
10 STOH
15 CTB Pull Ups

Thursday Jan 14th

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

WOD

3 rounds for time:
500m row
10 Goblet Squats (1.5/1pd)
15 Sit Ups
20 KB Swings (1.5/1pd)

*Pack
Same as Rx
*Pup
3 rounds for time:
500m row
10 Goblet Squats (Scale as needed)
15 Sit Ups
20 KB Swings (Scale as needed)

CashOut: (20s Relax/10s Contract)
2 Minutes/Side – Shoulder/Lat Mobility (Rolling,Lacrosse Ball,Banded.. etc)
2 Minutes/Side – Quad/Hamstring Mobility (Rolling,Lacrosse Ball..etc)

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean + Push Jerk
*Sets 1-3 x 3+2 @ 7RPE
*Sets 4-5 x 2+1 @ 8RPE
B. 3 rounds for time:
400m run
10 Goblet Squats (1.5/1pd)
15 Sit Ups
20 KB Swings (1.5/1pd)

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
Push Press + Push Jerks
*Sets 1-2 @ 70% of P.P x 5+3
*Sets 3-4 @ 75% of P.P x 3+3
B. Every 2 mins x 4 sets
Power Clean x 3
*Sets 1-2 @ 70%
*Set 3 @ 75%
*Set 4 @ 80%
*Not TnG reps
C. EMOM x 12 min
Min 1: 10 DB Front Sq. (45/30)
Min 2: 10 GHD Sit Ups (To 90)
Min 3: 5 Muscle Up Transition

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Push Press + Push Jerks
*Sets 1-3 @ 75% of P.P x 5+3
*Sets 4-5 @ 80% of P.P x 3+3
B. Every 2 mins x 5 sets
Power Clean x 3
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Set 5 @ 80%
*Not TnG reps
C. EMOM x 12 min
Min 1: 10 DB Front Sq. (55/35)
Min 2: 10-12 GHD Sit Ups (Full)
Min 3: 5/3 Bar Muscle Ups

2-A-DAY

“13.1” AMRAP in 17 minutes of:
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max Rep Snatch (210/120)

L2&L3

Wednesday Jan 13th

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

WOD

For time:
15 Cleans (185/125)
Rest 2 minutes
12 Cleans
Rest 2 minutes
9 Cleans

*Pack
135/95
*Pup
(Scale as needed)

CashOut
3 sets of:
10 Parallette Over and Backs
15 Hollow Rocks
Rest 60 seconds

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3-Pos Snatch (HH+Hang+Floor)
*Set 1 @ 70%
*Set 2 @ 80%
*Sets 3-4 @ 85%
B. 3 sets of:
Back Squat x 5 reps
Rest 2-3 minutes
*Set 1 @ 70% of 5RM
*Set 2 @ 75%
*Set 3 @ 80%
C. 4 sets of:
Snatch Pulls x 3 @ 95%
Rest 2-3 minutes

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3-Pos Snatch (HH+Hang+Floor)
*Set 1 @ 70%
*Set 2 @ 80%
*Sets 3-4 @ 85%
B. 3 sets of:
Back Squat x 5 reps
Rest 2-3 minutes
*Set 1 @ 75% of 5RM
*Set 2 @ 80%
*Set 3 @ 85%
C. 4 sets of:
Snatch Pulls x 3 @ 100%
Rest 2-3 minutes

2-A-DAY

4 rounds for time:
750m row
25 Wall Balls (20/14)
15 Burpees

L2&L3