– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm
STRENGTH
Level 1: Class Warm-Up.
A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE
B. For time:
42.30.18
Wall Balls (20/14)
Sit Ups
Level 2: Self led Warm-Up.
A. Every 2 minutes x 4 sets:
Deadlift
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%
B. EMOM x 18 minutes
Min 1: 10 Burpees (6″ Target)
Min 2: 30 Double Unders + 10 TTB
Min 3: 15 Wall Balls (30/20)
C. Complete
Banded Good Mornings x 100 reps
Barbell Floor Press x 100 reps (Empty)
Banded Pull Aparts x 100 reps
Level 3: Self led Warm-Up.
A. Every 2 minutes x 4 sets:
Bench Press
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%
B. AMRAP in 20 minutes of:
400m run
11 Power Snatch (95/65)
17 Pull Ups
13 Power Cleans
C. Complete
Banded Good Mornings x 100 reps
Barbell Floor Press x 100 reps (Empty)
Banded Pull Aparts x 100 reps
2-A-DAY
Rest Day