Sunday October 1st

– Midday 3.0 from 9:30am-11:30am

WOD

AMRAP in 10 minutes of:
3 Synchro Burpee Box Jump Overs (24/20″)
3 Synchro Deadlifts (225/155)
6 Synchro Burpee Box Jump Overs
6 Synchro Deadlifts
9 Synchro Burpee Box Jump Overs
9 Synchro Deadlifts
Etc., adding 3 reps to each exercise every round.

Scaled Version

AMRAP in 10 minutes of:
3 Synchro Burpee Box Step Overs (20″)
3 Synchro Deadlifts (155/105)
6 Synchro Burpee Box Step Overs
6 Synchro Deadlifts
9 Synchro Burpee Box Step Overs
9 Synchro Deadlifts
Etc., adding 3 reps to each exercise every round.

Saturday September 30th

– Midday 3.0 from 9:30am-11:30am
** Reminder**
– Team Series Event 7&8 will be running during TCP at 11:30am-1:00pm
– Sunday will be a programmed Team Series Event 5 for all classes.

WOD

“Andy”

For time:
25 Thrusters (115/85)
50 Box Jumps (24/20″)
75 Deadlifts
1.5 Mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters

TC- 35 minutes

*Pack
25 Thrusters (95/65)
50 Box Jumps (24/20″)
75 Deadlifts
1 Mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters
*Pup
20 Thrusters (75/55)
30 Box Jumps (Scale as needed)
40 Deadlifts
1200m run
40 Deadlifts
30 Box Jumps
20 Thrusters

STRENGTH

– All Levels do the Class.

2-A-DAY

Rest Day

Friday September 29th

– Midday 3.0 from 10:30am-12:30pm
** Reminder**
– Team Series Event 7&8 will be running during TCP on Saturday at 11:30am-1:00pm
– Sunday will be a programmed Team Series Event 5 for all classes.

Weightlifting + Gymnastic Skill

EMOM x 12 minutes
Min 1: Power Clean x 3-5 reps @ 65-70%
Min 2: Ring or P-Bar Dips x 5-10 reps

WOD

For time:
50 Cal Row
50 TTB

*Pack
50 Cal Row
35 TTB
*Pup
35 Cal Row
35 Knee Tucks

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 4 reps @ 70%
*Sets 3-4 x 2 reps @ 80%
*Sets 5-6 x 6 reps @ 65%

B. Every 90 seconds x 6 sets
3-Pos Power Snatch + OH Squat
*Sets 1-3 @ 60%
*Sets 4-6 @ 65%
*After each Snatch, perform 1 OH Squat.

C. 3 sets of:
Lateral Goblet Lunge x 6-8 reps/Leg (Moderate)
Rest 30 seconds
TEMPO Hip Extensions x 10-12 reps @ 3131
Rest 30 seconds
AB Roll Outs x 12-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Snatch Balance +TEMPO OH Squat @3311
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 2+1 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. Every 90 seconds x 5 sets
3 TnG Power Snatch
*Start at 70-75% and build to a Heavy Triple.

C. 3 sets of:
Seated Arnold Press x 8-10 reps
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 30 seconds
Wtd Chinese Planks x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
100 Dbl-Unders
25 Wall Balls (20/14)

Level 3:

5 rounds for time:
50 Dbl-Unders
12 Alt DB Snatch (55/35)
200m run

 

Thursday September 28th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
120 Dbl-Unders
60 CTB Pull Ups
60 Hang Power Snatch (95/65)
120 Dbl-Unders

*Pack
For time:
90 Dbl-Unders
45 CTB Pull Ups
45 Hang Power Snatch (95/65)
90 Dbl-Unders
*Pup
For time:
50 Dbl-Unders or 120 Skips
30 Banded or Jumping CTB Pull Ups
30 Hang Power Snatch (65/45)
50 Dbl-Unders or 120 Skips

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch
*Sets 1-2 x 3 @ 6RPE
*Sets 3-4 x 3 @ 7RPE
*Sets 5-6 x 3 @ 8RPE

B. For time:
400m run
30 Pull Ups
30 KB Swings (2/1.5pd)
400m run

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk
*Set 1 x 3 reps @ 70%
*Sets 2-3 x 2 reps @ 75%
*Sets 4-6 x 1 rep @ 80%

B. EMOM x 10 minutes
Min 1: 15/12 Cal Row
Min 2: 5 TTB + 5 Pull Ups
*Add 1 rep to the TTB and Pull Ups each round.

C. 3 sets of:
DB Floor Press x 15-20 reps
Rest 30 seconds
Single Arm DB Rows x 6-8 reps/Arm @ 3131
Rest 30 seconds
L-Sit Over & Backs x 15-20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Power Clean + Hang Power Clean + Thruster
*Sets 1-3 x 1+2+2 @ 75%
*Sets 4-6 x 1+2+2 @ 80%

B. EMOM x 10 minutes
Min 1: DB Push Press x 15 reps (55/35)
Min 2: Legless Rope Climb x 1-2 reps
*Rogue Ropes, start seated.

C. 3 sets of:
Lateral Goblet Lunge x 6-8 reps/Leg (Moderate)
Rest 30 seconds
TEMPO Hip Extensions x 10-12 reps @ 3131
Rest 30 seconds
AB Roll Outs x 12-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
400m run
25 KB Swings (24/16kg)
400m run
25 Burpee Box Jump Overs (24/20″)

Level 3:

4 sets of:
1 Min x Max Cal Row
Rest 30 seconds
1 Min x Wall Balls (30/20)
Rest 30 seconds
1 Min x KB Swings (32/24kg)
Rest 30 seconds
1 Min x Assault Bike Cals
Rest 60 seconds

 

Wednesday September 27th

– No Midday 3.0

WOD

Rest Day

or

3 rounds each for time: In Pairs
250m row
(Rest)
20 Alt DB Snatch (50/35)
(Rest)
10 Box Jump Overs (24/20″)
(Rest)

*Only one athlete may be working at a time.
*Athlete “A” will complete the 250m row and then Rest while “B” is rowing 250m, once athlete “B” finishes the row “A” can start the DB Snatches and “B” will Rest, Athlete “B” can start the DB Snatches when “A” moves to the Rest and so for 3 rounds each.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

Tuesday September 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
9.15.21
Thrusters (95/65)
Bar Facing Burpees

*Pack
9.15.21
Thrusters (75/55)
Bar Facing Burpees
*Pup
9.12.15
Thrusters (65/45)
Bar Facing Burpees

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets of:
Clean + Jerk
*Sets 1-2 x 3+1 @ 7RPE
*Sets 2-3 x 2+1 @ 8RPE
*Sets 5-6 x 1+1 @ 9RPE

B. For time:
9.12.15
Thrusters (95/65)
Bar Facing Burpees

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch Deadlift + Snatch + OH Squat
*Sets 1-2 x 2+2+1 @ 65-70%
*Sets 3-4 x 2+1+1 @ 70-75%
*Sets 5-6 x 1+1+1 @ 75-80%

B. EMOM x 12 minutes
Min 1: KB Front Rack Squat Hold x 30-45 seconds
Min 2: Wall Facing HS Hold x 30-45 seconds
Min 3: Hanging L-Sit Hold x 15-30 seconds

C. 3 sets of:
Clean Pulls x 5 reps @ 80-85%
Rest 30 seconds
Seated Arnold Press x 8-10 reps (Mod-Tough)
Rest 30 seconds
DB Box Step Downs x 6-8/Leg (20/16″)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk + Push Pres
*Sets 1-2 x 3+2 @ 70%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%
*No TnG reps.

B. EMOM x 10 minutes
1 Clean Pull
2 Sq Clean @ 70-75%

C. 3 sets of:
Sandbag/DBall Front Rack Walking Lunge x 50ft (100/70)
Rest 30 seconds
Nordic GH Hip Extensions x 8-10 reps
Rest 30 seconds
Banded BTN Press x 8-10 reps (16kg/12kg)
Rest 90 seconds
*Use a training bar for the Banded Press*

2-A-DAY

Level 2:

For time:
120 Dbl-Unders
50 Wall Balls (30/20)
50 KB Swings (2/1.5pd)
120 Dbl-Unders

Level 3:

For time:
50/35 Assault Bike Cals
15 Muscle Ups
50/35 Assault Bike Cals
10 Muscle Ups
50/35 Assault Bike Cals
5 Muscle Ups

 

Monday September 25th

– No Midday 3.0

WOD

For time:
50.40.30.20.10
KB Swings (1.5/1pd)
Sit Ups
5.4.3.2.1
Rope Climbs

*Pack
30.25.20.15.10
KB Swings (1.5/1pd)
Sit Ups
2.2.2.2.2
Rope Climbs
*Pup
25.20.15.10.5
KB Swings (Scale as needed)
Sit Ups
3.3.3.3.3
Stand to Lowers

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Hang Clean + Push Jerk
*Sets 1-2 x 3+3 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 4 reps @ 75%
*Sets 3-4 x 2 reps @ 80%

C. 3 sets of:
TEMPO Strict Pull Ups x 4-6 reps @3131
Rest 30 seconds
DB Front + Lateral Raises x 10 reps (F+L =1)
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 10 minutes
Back Squats x 2 reps
*Sets 1-5 @ 50%
*Sets 6-10 @ 60%

B. Every 2 minutes x 8 sets
3-Pos Snatch Deadlift + Snatch
*Sets 1-2 x 2+2 @ 65-70%
*Sets 3-4 x 2+1 @ 70-75%
*Sets 5-8 x 1+1 @ 75-80%

C. 3 sets of:
Snatch TEMPO RDL’s x 6-8 reps @ 3131
Rest 30 seconds
DB Cross Body Split Squat x 6-8/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 sets of:
750m row @ 2KM PR Pace
7 Box Jumps (30/24″) w/Step Down
Rest 3 minutes

Level 3:

3 rounds for time:
400m run
25 GHD Sit Ups
400m run
25 Burpee Box Jump Overs (24/20″)

 

Sunday September 24th

– Midday 3.0 from 9:30am-11:30am

WOD

For time: In Pairs
50 Synchro Wall Balls (20/14lb to 10ft/9ft Target)
30 Cleans (135/95)
50 sSynchro Wall Balls
20 Cleans (185/135)
50 Synchro Wall Balls
10 Cleans (225/155)

Scaled Version

For time: In Pairs
50 Synchro Wall Balls (14/10lb to 9ft Target)
30 Cleans (95/65)
50 sSynchro Wall Balls
20 Cleans (135/95)
50 Synchro Wall Balls
10 Cleans (155/105)

Saturday September 23rd

– Midday 3.0 from 9:30am-11:30am
– Team Series Event 2&4 will be running during TCP at 11:30am-1:00pm
– Sunday will be a programmed Team Series Event 3 for all classes.

WOD

A. 1 set of:
Hang Squat Snatch x 5 reps @ 40-50%
B. 2 sets of:
Hang Squat Snatch x 3 reps @ 50-60%
C. 5 sets of:
Hang Squat Snatch x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Hang Power Snatch x 3-5 reps
*Build to weight where you can focus on good
technique and feel comfortable.

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Sumo Deadlift
*Sets 1-2 x 6 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%

B. 5 rounds for time:
30 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

C. 2 sets of ” Building Horse Shoes”
DB Tate Press x 15 reps
DB Skull Crushers x 15 reps
DB Roll Back Extensions x 15 reps
DB Floor Press x 15 reps
Rest 90 seconds
*All sets must be unbroken.

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Pause Bench Press + Bench Press
*Sets 1-2 x 3+3 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. 5 rounds for time:
60 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

C. Complete
Banded Good Mornings x 100 reps
Barbell Shoulder Press x 100 reps (Empty)
Banded Hollow Pull Aparts x 100 reps

2-A-DAY

Rest Day

Friday September 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time:
60 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

*Pack
5 rounds for time:
30 Second L-Sit
30/20 Cal Row
*Accumulate 30s each round of a L-Sit Hold.
*Pup
5 rounds for time:
30 Second Knee Tuck
20/15 Cal Row
*Accumulate 30s each round of a Knee Tuck.

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Clean
*Sets 1-2 x 3 @ 7RPE
*Sets 3-4 x 2 @ 8RPE
*Sets 5-6 x 1 @ 9RPE

B. 5 rounds for time
30 Second L-Sit
50 Dbl-Unders
10 Burpees
*Accumulate 30s each round of a L-Sit Hold.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 5 reps @ 65-70%
*Sets 3-4 x 3 reps @ 75-80%
*Sets 5-6 x 1 rep @ 85-90-%

B1. EMOM x 5 minutes
3-Pos Power Snatch @ 60%
— Rest 90 seconds —
B2. EMOM x 5 minutes
2-Pos Power Snatch @ 65%

C. 3 sets of:
Clean Pulls x 3 reps @ 85%
Rest 30 seconds
L-Sit Front to Back Press x 12-15 reps (45/35)
Rest 30 seconds
Side Plank x 45-60 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Pause Front Squat + Front Squat
*Sets 1-2 x 1+3 @ 60%
*Sets 3-4 x 1+2 @ 65-70%
*Sets 5-6 x 1+1 @ 75-80%

B. EMOM x 10 minutes
1 Snatch Pull + 2 Sq Snatch @ 70-75%

C. 2 sets of ” Building Horse Shoes”
DB Tate Press x 15 reps
DB Skull Crushers x 15 reps
DB Roll Back Extensions x 15 reps
DB Floor Press x 15 reps
Rest 90 seconds
*All sets must be unbroken.

2-A-DAY

L2&L3

Loredo
6 rounds for time of:
24 Squats
24 Push Ups
24 Alt Walking Lunges
400m run

Page 100 of 102« First...102030...9899100101102