Sunday Oct 11th

There is Midday 3.0 from 10:30am-1:00pm

WOD
3 rounds for time:
800m run
30 Squat Clean (135/95)
30 Burpees
TC: 30 min
*Pack
800m run
20 Sq.Cleans (115/85)
20 Burpees
*Pup
400m
15 Power Cleans (95/65)
15 Burpees

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Snatch + OH Squat
Set 1 x 2 + 1 rep @ 6 RPE
Set 2 x 2 + 1 rep @ 7 RPE
Set 3 x 2 + 1 rep @ 7 RPE
Set 4 x 1 + 1 rep @ 8 RPE
Set 5 x 1 + 1 rep @ 8 RPE
B. For time:
800m run
30 Front Squats (115/85)
30 Burpees
800m run

L2: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Front Squat x 5 @ 65% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 4 sets of
Pause Clean DL (BTK) + Clean Pull x 3 @ 95% of 1RM
Rest 2 minute
C. 3 sets of:
10 Strict Dips
100ft KB Front Rack Walk (1.5/1pd)
Rest 60-90 seconds

L3: Self led Warm-up.
A. 5 sets of:
Front Squat @ 65% of 1RM
Rest 20 seconds b/t sets
* Set 1 x 9-12 reps
* Sets 2-6 x 3 reps
B. 4 sets of
Pause Clean DL (BTK) + Clean Pull x 3 @ 95% of 1RM
Rest 2 minute
C. 4 sets of:
10 Strict Ring Dips
100ft KB Front Rack Walk (2/1.5pd)
Rest 60-90 seconds

2-A-DAY

For time:
400m run
15 Power Cleans (185/125)
15 Burpees
400m run
10 Power Cleans (205/135)
10 Burpees
400m run
5 Power Cleans (225/145)
5 Burpees
400m run

L2:
15 PC (135/95)
10 PC (165/105)
5 PC (185/115)

Saturday Oct 10th

There is Midday 3.0 from 9:00am-11:30am
*There is No #CDP today.

WOD

AMRAP in 7 minutes of:
2.4.6.8..etc
Deadlift (225/155)
Strict HSPU

— Rest 5 minutes —

AMRAP in 7 minutes of:
2.4.6.8..etc
Power Clean (155/105)
Alt Pistols

*Pack
Deadlift (185/135)
Strict HSPU or DB Press
Power Clean (135/95)
Alt Pistols or Scaled Pistols to Box
*Pup
Deadlift (135/95)
DB Press
Power Clean (95/65)
Reverse Lunges

Strength

L1: Class Warm-up.
A. 5 sets of:
Clean + Front Squat + Jerk
Set 1 x 1 + 1 +1 @ 7 RPE
Set 2 x 1 + 1 +1 @ 7 RPE
Set 3 x 1 + 1 +1 @ 8 RPE
Set 4 x 1 + 1 +1 @ 8 RPE
Set 5 x 1 + 1 +1 @ 9 RPE
B. For time:
2.4.6.8.10
Power Clean (135/95)
Dips

L2: Self led Warm-up.
A1. EMOM x 5 minutes
Hang Sq. Clean x 3 @ 70%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Sq. Clean x 1 @ 75%
B. EMOM x 10 minutes of:
Min 1: 10 DB P.Press (45/30)
Min 2: Calorie Row (15/10)
C. 3 sets of:
5 Strict TTB
10 V-Ups
15 Hollow Rocks
Rest 1 minute

L3: Self led Warm-up.
A1. EMOM x 5 minutes
Hang Sq. Clean x 3 reps @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Sq. Clean x 1 rep @ 80%
B. EMOM x 10 minutes of:
Min 1: 10 DB P.Press (55/35)
Min 2: Calorie Row (15/10)
C. Complete
30 Strict TTB
60 Hollow Rocks

2-A-DAY

#RestDay

Friday Oct 9th

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

WOD
Back Squat
3-3-3-3-3

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

Cash Out:
30-20-10
KB Swings
TTB

Strength

L1: Do the Class

L2: Self led Warm-up.
A1. EMOM x 5 minutes
Hang Sq.Snatch x 3 @ 70%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Sq. Snatch x 1 rep @ 75%
B. 5-8 sets for time:
5 Unbroken CTB Pull Ups
D. 3 Supersets of:
15 DB Hammer Curls
15 DB Skull Crushers
Rest 90 seconds

L3: Self led Warm-up.
A1. EMOM x 5 minutes
Hang Sq.Snatch x 3 @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Sq Snatch x 1 rep @ 80%
B. 10 sets for time:
5 Unbroken CTB Pull Ups
C. 2 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
Rest 90 seconds

2-A-DAY

In 10 minutes:
800m run
50 Alt DB Snatch (55/35)
Max Burpee Box Jump Overs (24/20″)

L2:
800m run
50 Alt DB Snatch (45/30)
Max Burpee Box Jump Overs (24/20″)

Wednesday Oct 7th

There is No Midday 3.0

WOD

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups

*Pack
Same as Rx
*Pup
21.15.9
Thrusters (Scale as needed)
Banded Pull Ups or Ring Rows

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 4 sets of:
Push Jerk + Split Jerk x 2
*Sets 1-2 @70% 3-4 @75% of P.Jerk
*Use Racks
Rest 2 minutes
B. EMOM x 10 minutes
Clean Pull + Power Clean
*Starting @ 60% and adding 5-10lbs every minute.
C. 3 sets of:
Pendlay Row x 6-8 reps @ 50% of Clean
Rest 1-2 minutes

L3: Self led Warm-up.
A. 5 sets of:
Push Jerk x 2 + Split Jerk x 2
*Sets 1-3 @75% 4-5 @8-% of P.Jerk
*Use Racks
Rest 2 minutes
B. EMOM x 10 minutes
Clean Pull + Power Clean
*Starting @ 70% and adding 5-10lbs every minute.
C. 3 sets of:
Pendlay Row x 6-8 reps @ 50% of Clean
Rest 1-2 minutes

 

2-A-DAY

L2 & L3 – Do the Class

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups

Tuesday Oct 6th

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

WOD

7 rounds for time of:
10 SDHP (95/65)
10 Ring Dips

*Pack
5 rounds
10 SDHP (95/65)
10 Ring Dips
*Pup
4 rounds
10 SDHP (75-95/45-65)
10 P-Bar Dips or Push Ups

Strength

L1: Class Warm-up.
A. 5 sets of:
Hang 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. 4 rounds of
15 KB Swings (1.5/1pd)
10 Ring Dips

L2: Self led Warm-up.
A. EMOM x 10 minutes
Snatch Pull + Power Snatch
* Starting @ 60% and adding 5-10lbs every minute.
B. 4 sets of:
3 Kipping Pull Ups + 3 CTB Pull Ups + 3 Kipping Pull Ups
Rest 60-90 seconds
C. 2 sets of:
ISO Plank Row x 30 seconds/side
Rest 1 minute

L3: Self led Warm-up.
A. EMOM x 10 minutes
Snatch Pull + Power Snatch
* Starting @ 70% and adding 5-10lbs every minute.
B. 5 sets of:
5 Strict Pull Ups + 5 Kipping CTB Pull Ups
Rest 60-90 seconds
C. 3 sets of:
ISO Plank Row x 30 seconds/side
Rest 1 minute

 

2-A-DAY

For time:
50-40-30-20-10
Calorie Row
100-80-60-40-20
Dbl-Unders

L2:
50-40-30-20-10
Calorie Row
80-60-40-20-10
Dbl-Unders

Monday Oct 5th

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

WOD
“Nancy”
5 rounds for time of:
400m run
15 OH Squats (95/65)
TC: 20 min

*Pack
Same as Rx or Scale OH Squat as needed
*Pup
3-4 rounds
400m run
10-15 OH Squats (Scale as needed)

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 minutes x 4 sets of:
Back Squat x 3 @ 65% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Pause Snatch DL (BTK) x 2 + Snatch Pull x 2 @ 90% of 1RM
Rest 2 minute
* Pause for 3 seconds BTK
C. EMOM x 5 minutes
20 Dbl-Unders
5-7 DB Press @ 40% of 1RM Press

L3: Self led Warm-up.
A. Every 2 minutes x 5 sets of:
Back Squat x 3 @ 75% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Pause Snatch DL (BTK) x 2 + Snatch Pull x 2 @ 90% of 1RM
Rest 2 minute
* Pause for 3 seconds BTK
C. EMOM x 5 minutes
20 Dbl-Unders
5-10 Strict HSPU

2-A-DAY

L2 & L3 – Do the class.

” Nancy “
5 rounds for time:
400m run
15 OH Squats (95/65)

Saturday Oct 3rd

*There is No Midday 3.0
*There is #CDP today from 11:30am-1:00pm with a special fundraiser (By donation) workout for Cole Bernier who suffered a bad work injury last week. This is an open invitation to ALL Taranis members to come and take part in. It will be a partner workout that you can easily scale or modify if needed.

WOD

“Jennifer”
AMARP in 26 minutes of:
10 Pull Ups
15 KB Swings (1.5/1pd)
20 Box Jumps (24/20″) *No Rebounding*

*Pack
AMRAP in 20 minutes
10 Pull Ups
15 KB Swings (1.5/1pd)
20 Box Jumps (24/20″)
*Pup
AMRAP in 15 minutes
10 Banded Pull Ups or Ring Row
15 KB Swings (Scale as needed)
20 Box Jumps (Scale as needed)

Strength

L1: Do the Class.

L2: Self led Warm-up.
A1. EMOM x 5 minutes
Power Clean x 3 reps @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Power Clean x 1 rep @ 80%
B. EMOM x 10 minutes
Min 1: 10 Push Jerks (115/85)
Min 2: 15 KB Swings (1.5/1pd)
C. Complete
200m FWD Seld Walk (135/90)
200m BWD Sled Walk (135/90)

L3: Self led Warm-up.
A1. EMOM x 5 minutes
Power Clean x 3 reps @ 80%
Rest 1 minute
A2. EMOM x 5 minutes
Power Clean x 1 rep @ 85%
B. EMOM x 10 minutes
Min 1: 10 Push Jerk (135/95)
Min 2: 15 KB Swings (2/1.5pd)
C. Complete
400m BWD Seld Walk (135/90)

2-A-DAY

#CDP

Friday Oct 2nd

There is No Midday 3.0

WOD
4 rounds for time of:
30 Push Ups
20 Front Squats (115/85)
20 Push Press (115/85)
30 Sit Ups
TC: 25 mins

*Pack
3 rounds
20 Push Ups
15 Front Squats (95/65)
15 Push Press (95/65)
20 Sit Ups
*Pup
3 rounds
15 Push Ups
15 Front Squats (75-95/45-65)
15 Push Press (75-95/45-75)
15 Sit Ups

Strength

L1: Class Warm-up.
5 sets of:
Hang Clean + Front Squat + Jerk
Set 1 x 1+1+1 @ 6RPE
Set 2 x 1+1+1 @ 7RPE
Set 3 x 1+1+1 @ 7RPE
Set 4 x 1+1+1 @ 8RPE
Set 5 x 1+1+1 @ 9RPE
B. 3 rounds
20 Push Ups
15 Front Squats (95/65)
15 Push Press (95/65)
20 Sit Ups

L2: Self led Warm-up.
A1: EMOM x 5 mins of:
Power Snatch x 3 @ 75%
Rest 1 minute
A2: EMOM x 5 mins of:
Power Snatch x 1 @ 80%
B. EMOM x 5 mins
3 Strict Pull Ups
(Wtd if Possible)
C. Complete
30 GHD Sit Ups (Only to 90)
*Break as needed

L3: Self led Warm-up.
A1. EMOM x 5 mins
Power Snatch x 3 @ 80%
Rest 1 minute
A2. EMOM x 5 mins
Power Snatch x 1 @ 85%
B. EMOM x 5 mins
3-5 Bar Muscle Ups
C. Complete
50 GHD Sit Ups (Only to 90)
*Break as needed.

2-A-DAY

“Jennifer”
AMRAP in 26 minutes of:
10 Pull Ups
15 KB Swings (1.5/1pd)
20 Box Jumps (24/20″)
*No rebounding