Programming

– Midday 3.0 from 10:30am-12:30pm

** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Warm Up: (AMRAP in 5 minutes)
400m run
Into…
25ft Samson Stretch
10 Squats
25ft Knee Tuck
10 Ring Rows

Technique & Review:

– Scaling Options
– 5 reps of each Exercise
– Set Up and Go

WOD

For time:
50 Box Jumps (24/20″)
50 Jumping Pull ups
50 KB Swings (1pd/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Dbl-Unders

*Pack
35-50 reps
*Pup
30 reps

– Midday 3.0 from 10:30am-12:30pm

** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Partner T-Spine x 30 seconds/Each

Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s

Technique & Review:

– Burgener Warm Up
– Clean
– Split Jerk

Warm up sets

*Set 1 x 4 reps @ Light
– Rest 2 minutes –

*Set 2 x 3 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 2 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 3 minutes x 6 sets
Clean & Jerk x 1 rep

*WorKout Options*

– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.

– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)

– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

– No Midday 3.0
– Class Times are 10:30am,11:30am,3:30pm,4:30pm Only

Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

– Burgerner Warm Up
– OH Squat

*Set 1 x 10 reps (Bar)
*Set 2 x 7 reps (Light)
*Sets 3-4 x 5 reps (Build to Workout Load)

1 round of:
200m run
5 OH Squats (Workout Weight)

WOD

5 rounds for time:
400m run
10 OH Squats (135/95)

*Pack
5 rounds for time:
400m run
10 OH Squats (95/65)
*Pack
4 rounds for time:
400m run
10 OH Squats (75/65)

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Bar Supported Hip Openers x 5 reps
Bar Supported Hip Closers x 5 reps
Cossack Squats x 10 Alt reps

Warm Up:
EMOM x 6 minutes
20 Jumping Jacks
10 Hollow Rocks
5 Jump Squats

Technique & Review:

Rolling Drills
– 10 Arm Pulls
– 10 Arms + Hips
– 10 Quarter Strokes
– 10 Full Strokes

Pull Up
10 Scap Pull Up
10 Beat Swings
1-3 Strict Pull Ups
3-5 Kipping Pull Ups

Thruster
– 5 Push Press
– 5 Front Squat
– 5 Thrusters

1 rounds at Workout Pace:
150m row
7 Thrusters
3 Pull Ups

WOD

“Jackie”

For time:
1000m row
50 Thrusters (45/35)
30 Pull Ups

*Pack
Same as Rx
*Pup
1000m row
35 Thrusters (45/35)
20 Banded Pull Ups

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Warm Up: (AMRAP in 5 minutes)
400m run
Into
25ft Samson Stretch
10 Squats
25ft Knee Tuck
10 Hollow Rocks

Technique & Review:

– Scaling Options
– 5 reps of each Exercise
– Set Up and Go

WOD

“12 Days of Christmas”

For time:
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

*WOD is executed like the song 12 days of Christmas.
Example
1 Burpee Box Jump
then..
2 Muscle Ups
1 Burpee Box Jump
then..
3 TTB
2 Muscle Ups
1 Burpee Box Jump
And so on..