WOD Saturday June 9th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Couch Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Hip Openers/Side
10 Hip Closers/Side
25ft Samson Stretch

Warm-Up: (AMRAP in 5 minutes)
Partner “A” – Rows or Bikes
Partner “B” – Completes
20 Mnt Climbers
3 Broad Jumps
5 Push Ups
7 Hollow Rocks
*Switch back and forth for 5 minutes

Technique:

Review
– Push Press
– Front Squat
– Thruster

WOD

Every 3 minutes x 5 sets
3 Front Squat + 3 Push Press + 3 Thrusters

*Build to a Heavy set of this Complex for the Day

*Pack & Pup
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Friday June 8th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. EMOM x 10 minutes
Min 1: Cleans Pulls x 5 reps @ 80%
Min 2: DB Jumping Lunges x 12 Alt reps (Light)

C. Every 90 seconds x 10 sets
200m run

D. 3 sets of:
Goblet Lateral Lunge x 12 Alt reps
Rest 30 seconds
Bentover Single Arm DB Rows x 10 reps/Arm
Rest 30 seconds
L-Sit Over & Backs x 20 reps/Side
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Bounding Broad Jumps
Min 2: 10 Banded KB Swings

B. Every 2 minutes x 6 sets
Clean Off Blocks (ATK) x 2 reps
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-6 @ 70%

C. For time:
4 Rope Climbs
16 Thrusters (155/105)
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

D. 3 sets of:
KB Windmill + Press x 10 reps/Arm
Rest 30 seconds
Sumo Deadlifts x 15 reps @ 50% of 1RM DL
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

 

WOD Friday June 8th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Couch Stretch x 1 minute/Side
Shoulder Pass Throughs x 10 reps

Movement Prep: (AMRAP in 4 minutes)
Coach Led Hip Flow

Warm-Up: (AMRAP in 4 minutes)
5 to 1 to 5
Ring Row
V-Ups
Jump Squat

Technique:

– Rowing Mechanics
2 rounds of
10 Arm Pulls
10 Arms + Hips
10 1/4 Stroke
10 Full Strokes

WOD

10 rounds for time:
200m row or Run
Rest 90 seconds

*Pack
Same as Rx
*Pup
7 rounds
200m row or Run
Rest 90 seconds

WOD Thursday June 7th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Alt Lateral Lunge
10 Scap Pull Ups
20 Banded Pull Aparts

Warm-Up: (AMRAP in 6 minutes)
30/20 Cal Row or Bike
Into…
5 Box Jumps (Step Down)
10 Med Ball Clean
5 (R) Kneeling Press
5 (K) Kneeling Press

Technique:

Review
– Burgener Warm Up
– Power Clean
– HSPU
– Wall Ball

WOD

“Hollyman”
30 rounds for time:
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (225/155)

*TC 25 MINUTES*

*Pack
30 rounds
4 Wall Balls (20/14)
2 HSPU
1 Power Clean (135-185/95-125)
*Pup
20 rounds
5 Wall Balls (20/14)
3 Box HSPU
1 Power Clean (95-135/65-95)

SWOD Thursday June 7th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 15 rounds for time:
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (135-185/95-125)

Level 2:

A. 6 sets of:
Barbell Reberse Lunge x 20 Alt reps @ Moderate-Heavy
Rest 30 seconds into…
Strict Dips x 8-10 reps
Rest 90 seconds

B. 4 sets of:
Single Arm Seated DB Shoulder x 8-10 reps/Arm
into…
DB Front + Lateral Raises x 15 reps
Rest 90 seconds

C. 30 rounds for time:
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (185-225/135-155)

D. 3 sets of:
Sumo Deadlifts x 15 reps @ 50% of 1RM DL
Rest 30 seconds
Banded Russian KB Swings x 20 reps
Rest 30 seconds
WTD Plank Hold x 60 seconds
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Sets 1-3 x 3 reps @ 70-75% (33X0 TEMPO)
*Sets 4-5 x 5 reps @ 60%

B. Every 90 seconds x 6
Hang Power Snatch + Snatch Balance
*Sets 1-2 x 2+1 @ 60-65%
*Sets 3-6 x 2+1 @ 70%

C. Every 90 seconds x 6
Hang Power Clean + Push Jerk
*Sets 1-2 x 2+1 @ 60-65%
*Sets 3-6 x 2+1 @ 70%

D. For time:
25 Muscle Ups
1km Bike
25 DB Box Step Overs (55lbs to 24″/35lbs to 20″)
1km Bike
25 DB Devils Press (55/35)
1km Bike

E. 3 sets of:
GH Nordic Raises x 8-10 reps
Single Leg Bridge DB Floor Press x 10 reps/Leg
Ring Mnt Climbers x 20 reps
Rest 90 seconds

 

WOD Wednesday June 6th

– No Midday 3.0

WOD

Rest Day

Or

For time; In Pairs
1200m run
50 Burpees (On to 45lb plate)
800m run
40 Burpees
400m run
30 Burpees

*Both athletes will complete the runs together.
*You cannot start the Burpees until both athletes are back inside the gym.
*Athletes may split the Burpees as they see fit.

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

WOD Tuesday June 5th

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 Scap Push Ups
10 Scap Pull Ups
10 Wall Facing Squats
25ft Bear Crawl

Warm-Up: (AMRAP in 7 minutes)
800m Jog
Into…
10 Ring Rows
10 T-Twists
10 Wall Balls
30s Plank Hold

Technique:

Review
– Thruster
– Rope Climb

WOD

For time:
4 Rope Climbs
16 Thrusters (155/105)
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

*Pack
3 Rope Climbs
16 Thrusters (95-115/65-85)
2 Rope Climbs
12 Thrusters
1 Rope Climb
8 Thrusters
*Pup
1 Rope Climb or 3 Stand to Lowers
16 Thrusters (75-95/45-65)
1 Rope Climb or 3 Stand to Lowers
12 Thrusters
1 Rope Climb or 3 Stand to Lowers
8 Thrusters

SWOD Tuesday June 5th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

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

B. EMOM x 10 minutes
Min 1: Snatch Pulls x 5 reps @ 80%
Min 2: Snatch Grip BTN Press x 10 reps (Light)

C. For time
“Randy”
75 Snatches (75/55)

D. 3 sets of:
TGU x 3-5 reps/Side
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
WTD Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Jump Squats @ 20% of 1RM
Min 2: Wall Facing HS Hold x 30 seconds

B. Every 2 minutes x 6 sets
Snatch Off Blocks (ATK) x 2 reps
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-6 @ 70%

C. 3 rounds for time:
10 (R) Hang DB Squat Snatch (55/40)
5 Bar Muscle Ups
10 (L) Hang DB Squat Snatch
5 Bar Muscle Ups

D. 3 sets of:
Snatch Grip Bent-Over Row x 15 reps @ 50%
Rest 30 seconds
Skater Squats x 8-10 reps/Leg
Rest 30 seconds
WTD Plank Hold x 60 seconds
Rest 90 seconds

 

SWOD Monday June 4th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
20 Alt Hang DB Snatch
15 CTB Pull Ups
10 HR Push Ups

Level 2:

A. 6 sets of:
Bench Press x 4 reps @ Moderate-Heavy
Rest 30 seconds into…
Strict Pull Up x 6-8 reps
Rest 90 seconds

B. 4 sets of:
Elevated Reverse DB Lunge x 12 reps/Leg
Into…
WTD Hip Extension x 15 reps
Rest 90 seconds

C. 3 rounds of:
10 (R) KB Thruster (1.5/1pd)
3 Bar Muscle Ups
10 TTB
10 (L) KB Thruster
3 Bar Muscle Ups
10 TTB

D. 3 sets of:
DB Tate Press x 15 reps
Rest 30 seconds
Single Arm DB Row x 8 reps/Arm
Rest 30 seconds
Banded Hollow Rocks x 20 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 5 sets
Back Squat
*Sets 1-3 x 5 reps @ 65-70% (33X0 TEMPO)
*Sets 4-5 x 10 reps @ 50%

B. 4 sets
Push Press x 8 reps @ 60% (Not TnG)
Rest 30 seconds into…
WTD Strict Pull Up x 4 reps
Rest 90 seconds

C. 10 rounds of:
200m row
Rest 30 seconds
500m Bike
Rest 60 seconds

D. 3 sets of:
L-Seated DB Arnold Press x 6-8 reps (Moderate)
Rest 30 seconds
Single Leg Barbell RDL x 8-10 reps (Light)
Rest 30 seconds
Banded Plank Hold x 60 seconds
Rest 90 seconds

 

WOD Monday June 4th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck + Lunge
10 Russian Squats
10 A-Frame T-Spine Opener
25ft V-Step

Warm-Up:
EMOM x 6 minutes
Min 1: 10 Goblet + 3 Burpees
Min 2: 10 Beat Swings + 3 TTB

Technique:

Review
– DB Hang Squat/Power Snatch
– Bar Muscle Up
– CTB Pull Ups

WOD

3 rounds for time:
10 (R) Hang DB Squat Snatch (55/40)
5 Bar Muscle Ups
10 (L) Hang DB Squat Snatch
5 Bar Muscle Ups

*Pack
3 rounds for time:
10 (R) Hang DB Power Snatch (45/30)
3 Bar Muscle Ups or 5 CTB Pull Ups + 5 HR Push Ups
10 (L) Hang DB Power Snatch
3 Bar Muscle Ups or 5 CTB Pull Ups + 5 HR Push Ups
*Pup
3 rounds for time:
10 (R) Hang DB Power Snatch (35/25)
5 Banded Pull Ups + 5 HR Push Ups
10 (L) Hang DB Power Snatch
5 Banded Pull Ups + 5 HR Push Ups