WOD Saturday November 11th

– No Midday 3.0
– The Gym will be CLOSED on Monday Nov 13th for the Stat.

Mobility:
OH Banded Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Warm-Up: (AMRAP in 4 minutes)
25ft Walking Lunge
5 Burpees
10 Beat Swings
5 Strict Pull Ups (Banded if Needed)

Technique:

Review
– Workout Movements
– Scaling Options

WOD

“Nutts”
For time
10 Strict HSPU
15 Deadlifts (250/175)
25 Box Jumps (30/24″)
50 Pull Ups
100 Wall Balls (20/14)
200 Dbl-Unders
400m run with Plate (45/35)

*Pack
For time
10 HSPU
15 Deadlifts (185-225/135-155)
25 Box Jumps (24/20″)
35 Pull Ups
75 Wall Balls (20/14)
100 Dbl-Unders
400m run with Plate (45/35)
*Pup
For time
10 Box HSPU
15 Deadlifts (135-185/95-135)
20 Box Jumps (24/20″)
25 Banded Pull Ups
50 Wall Balls (Scale as needred)
75 Dbl-Unders or 200 Skips
400m run with Plate (25/15)

SWOD Friday November 10th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk
*Sets 1-2 x 6 reps @ 6RPE
*Sets 3-4 x 4 reps @ 7RPE
*Sets 5-6 x 2 reps @ 8RPE

B. For time:
30 OH Squats (95/65)
10 CTB Pull Ups/10 Ring Dips
20 OH Squats
5 CTB Pull Ups/5 Ring Dips

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch x 3 reps
Tall Box Jump x 4 reps (Step Down)
*Sets 1-2 (Light)
*Sets 3-4 x (Moderate)

B. Every 2 minutes x 6 sets
Power Snatch + Snatch
*Sets 1-3 x 2+2 @ 65-70%
*Sets 4-6 x 1+1 @ 75%

C. 3 sets of:
Prone DB Rows x 8-10 reps (Moderate)
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Pause Back Squats x 3 reps
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%

B. Every 2 minutes x 6 sets of:
Power Clean + Front Squat + Hang Clean + Front Squat
*Sets 1-2 x 2+1+2+1 @ 65-70%
*Sets 3-4 x 2+1+1+1 @ 70-75%
*Sets 5-6 x 1+1+1+1 @ 75-80%

C. 3 sets of:
Sandbag Bear Hug Hold x 60 seconds (150/100)
Rest 30 seconds
DB Front+Lateral Raises x 10-15 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

Every 5 minutes x 4 sets
30/20 Cal Row
15 Wall Balls (30/20)
10 Alt DB Snatch (70/50)

Level 3:

For time:
30 OH Squats (115/85)
15 Muscle Ups
20 OH Squts
10 Muscle Ups

 

WOD Friday November 10th

– Midday 3.0 from 10:30am-12:30pm

*REMINDER* The gym will be Open tomorrow for a the Hero WOD “Nutts” but we will be CLOSED on Monday Nov 13th for the Stat.

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

Movement Prep: (AMRAP in 4 minutes)
50 Single Skips
25ft Samson
20 Mnt Climbers
25ft Knee Tuck

Warm-Up: (AMRAP in 4 minutes)
10 Ring Rows
5 Ring Jump to Supports
10 Goblet Squats
5 Single Arm KB Swings/Side

Technique:

Review
– Muscle Up
– Pull Ups
– Ring Dip

Focus
– Overhead Squat

WOD

For time:
30 OH Squats (115/85)
15 Muscle Ups
20 OH Squats
10 Muscle Ups

*Pack
For time:
30 OH Squats (95/65)
10 Muscle Ups
20 OH Squats
5 Muscle Ups
— or —
For time:
30 OH Squats (95/65)
15 CTB Pull Ups/10 Ring Dips
20 OH Squats
10 CTB Pull Ups/5 Ring Dips
*Pup
For time:
30 OH Squats (Scale as needed)
10 Banded Pull Ups/10 P-Bar Dips
20 OH Squats
5 Banded Pull Ups/5 P-Bar Dips

SWOD Thursday November 9th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 3 sets of:
High Hang Clean + Hang Clean
*Set 1 @ 65%
*Sets 2-3 @ 70%
A2. Every 2 minutes x 4 sets
Hang Clean x 1 rep
*Sets 1-2 @ 75-80%
*Sets 3-4 @ 85-90%

B. Every 2 minutes x 4 sets
10 Seated DB Shoulder Press (Tough)
8 Strict Pull Ups
6 Strict Ring Dips

C. 3 sets of:
Strict TTB x 8-10 reps
Rest 30 seconds
L-Sit Flutter Kicks x 20-30 seconds
Rest 30 seconds
Hollow Rocks x 15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Shoulder Press in Split Stance x 5 reps (95/65)
A2. Every 90 seconds x 2 sets
Push Press in Split Stance x 5 reps (135/95)

B. Every 2 minutes x 5 sets of:
Push Jerk (BTN) + Push Jerk + Split Jerk
*Set 1 @ 70%
*Sets 2-5 @ 75%

C. 3 sets of:
Chinese Rows x 6-8 reps (Moderate)
Rest 30 seconds
3D Banded Pull Aparts x 10-15 reps
Rest 30 seconds
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
30 OH Squats (115/85)
15 Burpee Pull Ups
20 OH Squats
10 Burpee Pull Ups

Level 3:

Every 4 minutes x 5 sets
20/15 Assault Bike Cals
15 Wall Balls (30/20)
5 Power Cleans (185/135)

 

WOD Thursday November 9th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 10 reps/Side

Movement Prep: (AMARP in 4 minutes)
25ft V-Step
10 Glute Bridges
20s Plank Hold
25ft Bear Crawl

Warm-Up: (AMARP in 8 minutes)
200m row
10 T-Twists
5 Push Ups
10 Alt Single Leg RDL
10 KB Sumo Deadlifts

Technique:

Review
– Deadlift

Warm-Up sets

Every 2 minutes x 2 sets of:
Deadlift x 7 reps @ 40-50%

Every 2 minutes x 2 sets of
Deadlift x 5 reps @ 50-60%

WOD

Every 3 minutes x 5 sets
Deadlift x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.
*Rx – Start around 70-75% for your first working set.

*Pack
Start around 65-70% for your first working set.
*Pup
Deadlift x 3-5 reps
*Build to weight where you can focus on good techniuqe
and feel comfortable.

SWOD Tuesday November 7th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Hang Clean + Front Squat + Split Jerk
*Sets 1-2 x 3+2+1 6RPE
*Sets 3-4 x 2+2+2 @ 7RPE
*Sets 5-6 x 1+2+3 @ 8RPE

B. AMRAP in 12 minutes
100m run
10 Ring Dips
100m run
5 Wall Walks

Level 2: Self led Warm-Up:

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch @ 50%
Min 2: 30s Hollow Hold

B. Every 2 minutes x 4 sets
Snatch
*Sets 1-2 x 2 reps @ 60%
*Sets 3-4 x 2 reps @ 65%
*Sets 5-6 x 1 rep @ 70-75%
*Sets 7-8 x 1 rep @ 80-85%

C. 3 sets of:
DB Bench Press x 6-8 reps @3131
Rest 30 seconds
Side Plank Reach Through x 10 reps/Side
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B. Every 2 minutes x 6 sets
Clean Pull + Clean + Jerk
*Sets 1-2 x 1+2+1 @ 70%
*Sets 3-6 x 1+2+1 @ 75%

C. 3 sets of:
Russian Dips x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

2-A-DAY

Level 2:

2 rounds for time:
15 Clean & Jerk (115/85)
15 TTB
15 Assault Bike Cals

Level 3:

4 rounds for time:
5 Muscle Ups
10 Front Squats (165/115)
15 TTB
70 Dbl-Unders

 

WOD Tuesday November 7th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 Hollow Rocks
10 Glute Bridge
25ft Crab Walk

Warm-Up: (AMRAP in 6 minutes)
200m Jog
10 Ring Rows
10s Ring Support
5 HR Push Ups

Technique:

Review
– Dips

Focus
– Turkish Get Up

WOD

AMRAP in 20 minutes of:
20/15 Cal Row
15 Ring Dips
10 Alt Turkish Get Ups (50/35)

*Pack
20/15 Cal Row
10 Ring Dips
8 Turkish Get Ups (40/30)
*Pup
15/10 Cal Row
10 P-Bar Dips
6 Turkish Get Ups (Scale as needed)

SWOD Monday November 6th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 70-75%
*Sets 4-6 x 1 rep @ 80-85%

C. 3 sets of:
Front Rack Reverse Lunges x 16 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Dead-Stop Front Squat x 3 reps
*Build to a Heavy Triple for the Day

B. Every 90 seconds x 6 sets
Snatch + OH Squat
*Sets 1-2 x 2+1 @ 70%
*Sets 3-6 x 2+1 @ 75%

C. 3 sets of
Hang Snatch Pulls(BTK) x 3 reps @ 80%
Rest 30 seconds
TEMPO Ring Dips x 10-12 reps @ 3111
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
10 Squat Snatch (135/95)
20 Burpees

Level 3:

AMRAP in 20 minutes
20/15 Cal row
15 Strict HSPU
10 Sandbag Cleans (150/100)

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