Tuesday October 24th

– No Midday 3.0

WOD

5 rounds for time
30 Alt Barbell Stationary Lunges (115/85)
100m run

*Pack
5 rounds for time
30 Alt Barbell Stationary Lunges (95/65)
100m run
*Pup
4 rounds for time
30 Alt Barbell Stationary Lunges (75/55)
100m run

STRENGTH

Level 1: Class Warm-Up.

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

B. 4 rounds for time
30 Alt Stationary DB Lunges (45/30)
100m run

Level 2: Self led Warm-Up.

A. EMOM x 9 minutes
Min 1: Ring Support x 15-30 seconds
Min 2: KB Front Rack Squat Hold x 30-45 seconds
MIn 3: Wall Facing HS Hold x 30-45 seconds

B. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Sets 1-2 x 3+1 reps @ 60-65%
*Sets 3-4 x 2+2 reps @ 70-75%
*Sets 5-6 x 1+3 reps 80%

C. 3 sets of:
Reverse Barbell Lunges x 20 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Banded Hollow Rocks x 15-20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 9 sets
Back Squat Wave
*Sets 1,4,7 x 6 reps @ 65%
*Sets 2,5,8 x 4 reps @ 70%
*Sets 3,6,9 x 2 reps @ 75%

B. Every 2 minutes x 5 set
Power Clean + Push Jerk
*Set 1 x 2+2 @ 65%
*Set 2 x 2+1 @ 70%
*Sets 3-5 x 1+1 @ 75%

C. 3 sets of:
Turkish Get Ups x 3-5 reps/Side
Rest 30 seconds
Seated BTN Shoulder Press x 5-7 reps
Rest 30 seconds
Sandbag Bear Hug Hold x 60 seconds (150/100)
Rest 90 seconds

2-A-DAY

Level 2:

For time:
400m run
100m KB Front Rack Carry (2/1.5pd)
800m run
100m KB Front Rack Carry (2/1.5pd)
400m run

Level 3:

For time:
60 GHD Sit Ups
50 HSPU
40 TTB
30 CTB Pull Ups
20 L-Sit Pull Up
10 Bar Muscle Ups

 

Monday October 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

Every 5 minutes x 5 sets of:
Back Squat x 10 reps

*Set 1 @ Light – Moderate
*Set 2 @ Moderate – Tough
*Set 3 @ Tough – Almost Max
*Set 4 @ Almost Max – Max set
*Set 5 @ Max set – Back off set

*Pack
5 sets x 10 reps – Build to Tough set for the Day.
*Pup
5 sets x 10 reps – Build to Moderate set for the Day.

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
5 Seated Box Jumps (24/20″)
10 Russain KB Swings (2/1.5pd)

B. Every 2 minutes x 6 sets
Clean First Pull + Pause Clean (BTK) + Jerk
*Sets 1-2 x 1+1+3 @ 65%
*Sets 3-4 x 1+1+2 @ 70%
*Sets 5-6 x 1+1+1 @ 75-80%

C. 3 sets of:
Strict Pull Ups x 5-7 reps (WTD if possible)
Rest 30 seconds
L-Seated DB Press x 5-7 reps
Rest 30 seconds
Wtd Hip Extensions x 10 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + High Hang Snatch
*Sets 1-2 x 3+2 (Light)
*Sets 3-4 x 1+2 (Moderate)

B. Every 2 minutes x 5 sets; Off Blocks (ATK)
Snatch Pulls + Snatch
*Sets 1-2 x 3+2 @ 70%
*Sets 3-5 x 2+2 @ 75%

C. 4 sets of:
Snatch Pull x 2 reps @ 90-100%
Rest 30 seconds
Single Leg Medball Hammstring Curl x 8-10/Leg
Rest 30 seconds
Around the Worlds x 6-10 reps (R+L=1)
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 20 minutes of:
15 Burpees
30/20 Cal Row

Level 3:

5 sets of:
10 BBJO (30/24″)
25/20 Assault Bike Cals (High Effort)
Rest 3 minutes

 

Saturday October 21st

– Midday 3.0 from 9:30am-11:30am
– TCP fromt 11:30am-1:00pm

WOD

For time:
60 Push Ups
50 Ring Dips
40 Stirct HSPU
30 DB Bench Press (55/35)
20 Push Jerks (155/105)
10 Push Press

*Pack
40 Push Ups
30 Ring Dips
20 HSPU
20 DB Bench Press
15 Push Jerks (115/85)
10 Push Press
*Pup
30 Banded or Knee Push Ups
25 P-Bar Dips
20 Box HSPU
15 DB Bench Press (Scale as needed)
10 Push Jerks (75-95/45-65)
5 Push Press

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Barbell Jump Squat + Good Mornings
*Sets 1-2 x 5+3 (Light)
*Sets 3-5 x 3+3 (Moderate)

B1. EMOM x 6 minutes
Clean Pull + Clean + Front Squat + Jerk
*1+1+1+2 @ 60%
B1. EMOM x 6 minutes
Clean Pull + Clean + Front Squat + Jerk
*1+1+1+1 @ 70%

C. 3 sets of:
Wtd Strict CTB Pull Ups x 3 resp
Rest 30 seconds
DB Lateral Fly’s x 10-15 reps (Light)
Rest 30 seconds
GHD Sit Ups x 10-15 reps
Rest 90 seconds

2-A-DAY

Rest Day

Friday October 20th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
15 Burpees
30/20 Cal Row

*Pack
AMRAP in 20 minutes of:
15 Burpees
30/20 Cal Row
*Pup
AMRAP in 15 minutes
10 Burpees
20/15 Cal Row

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-2 x 3+3 @ 7RPE
*Sets 3-4 x 2+2 @ 8RPE
*Sets 5-6 x 1+1 @ 9RPE

B. AMRAP in 12 minutes
200m run
15 Burppes

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Tall Jerk + Jerk Balance
*Sets 1-2 x 3+2 (Light)
*Sets 3-4 x 1+3 (Moderate)

B1. Every 2 minutes x 4 sets of:
Pause Push Jerk + Pause Split Jerk
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 1+2 @ 70%
B2. Every 2 minutes x 4 sets of:
Split Jerk x 1 rep
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

C. EMOM x 10 minutes
Min 1: 20 Wall Balls (20/14)
Min 2: 12 TTB

D. 3 sets of:
DB Front + Lateral Raises x 15 reps (F+L=1)
Rest 30 seconds
Wtd Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Muscle Snatch + Drop Snatch Balance
*Sets 1-2 x 5+3 (Light)
*Sets 3-5 x 3+1 (Moderate)

B1. EMOM x 6 minutes
Snatch Pull + Snatch + OH Squat
*1+1+2 @ 60%
B1. EMOM x 6 minutes
Snatch Pull + Snatch + OH Squat
*1+1+1 @ 70%

C. 3 sets of:
Barbell Shoulder Press x 4-6 reps
Rest 30 seconds
Wtd Hip Extensions x 10 reps
Rest 30 seconds
Strict TTB x 8-10 reps
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
18 DB Power Cleans (55/35)
15 Box Jump Overs (24/20″)
12 DB Push Jerks (55/35)

Level 3:

5 rounds for time:
4 Sandbag Cleans (150/100)
8 x 25ft Shuttle Runs
6 Muscle Ups
8 x 25ft Shuttle Runs

 

Thursday October 19th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
4 L-Sit Rope Climbs
8 Legless Rope Climbs
12 Rope Climbs

*Pack
90 second Hanging L-Hold or Knee Tuck
20 Strict Pull Ups
8 Rope Climbs
*Pup
60 second Hanging L-Hold or Knee Tuck
20 Strict Banded Pull Ups
10 Rope Pulls (Rogue Ropes)
*Start standing, lower down and pull up = 1 rep.

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
90 second Hanging L-Hold or Knee Tuck
20 Pull Ups
10 Strict Pull Ups

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Muscle Snatch + OH Squat + Snatch Balance
*Sets 1-2 x 3+2+1 (Light)
*Sets 3-4 x 1+2+3 (Moderate)

B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 60-65%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 70%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 75%

C. 3 sets of:
DB or KB Single Leg RDL x 10 reps/Leg
Rest 30 seconds
Banded Face Pulls x 30 reps
Rest 30 seconds
Hanging L-Hold Flutter Kicks x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A1. Every 2 minutes x 2 sets
3s Pause Front Squats
*Set 1 x 2 reps @ 70%
*Set 2 x 2 reps @ 75%
A2. Every 2 minutes x 4 sets
Front Squat x 2 reps @ 80%

B. Every 2 minutes x 5 sets of:
P.Clean + P.Press + H.Clean + P.Jerk + Clean + S.Jerk
*Sets 1-2 @ 65% of 1RM C&J
*Sets 3-5 @ 70%

C. 3 sets of:
DB Bent-Over Rows x 10 reps (Moderate)
Rest 30 seconds
Powell Raises x 15-20 reps (Light)
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMARP in 8 minutes
8 Hang Squat Cleans (165/115)
8 Burpees Over the Bar

Level 3:

3 rounds for time
500m row
20 Strict HSPU
100 Dbl-Unders
20 Burpee Box Jumps Overs (24/20″)

Wednesday October 18th

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 10 minutes; In Pairs
30 Dbl-Unders
10 Power Snatch (75/55)

— Rest 3 minutes —

AMRAP in 8 minutes; In Pairs
6 Burpees Over the Bar
10 CTB Pull Ups

*Athlete “A” will complete a round then “B” will complete a round, back and forth for 10 minutes.

*Same format for the 2nd AMRAP.

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

Tuesday October 17th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
60 Alt Pistols
50 Wall Balls (20/14)
40 Box Jumps (24/20″)
30 Deadlifts (185/135)
20 Power Cleans
10 Front Squats

*Pack
40 Alt Pistols
35 Wall Balls (20/14)
30 Box Jumps (24/20″)
20 Deadlifts (135/95)
15 Power Cleans
10 Front Squats
* Pup
40 Alt Pistols (Box)
35 Wall Balls (20/14)
30 Box Jumps (24/20″)
20 Deadlifts (185/135)
15 Power Cleans
5 Front Squats

STRENGTH

 Level 1: Do the Class.

Level 2: Self led Warm-Up.

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

B. EMOM x 10 minutes
Min 1: 30 Dbl-Unders + 5-10 TTB
Min 2: 30 Dbl-Unders + 5-10 Ring Dips

C. 3 sets of:
Ring to Chest Pull Up x 3-5 reps
Rest 30 seconds
Handstand Hold x 30-45 seconds
Rest 30 seconds
WTD Hollow Rocks x 15-20 reps
Rest 90 seconds

 Level 3: Slef led Warm-Up.

A. Every 90 seconds x 4 sets
Tall Jerk + Jerk Balance
*Sets 1-2 x 3+2 @ 20%
*Sets 3-4 x 1+3 @ 25%

B1. Every 2 minutes x 4 sets of:
Pause Push Jerk + Pause Split Jerk
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 1+2 @ 70%

B2. Every 2 minutes x 4 sets of:
Split Jerk x 1 rep
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

C. EMOM x 10 minutes
Min 1: 7 TTB + 5 CTB Pull Ups + 3 Bar Muscle Ups
Min 2: 10 Unbroken Push Jerks (155/110)

D. 3 sets of:
TEMPO KB Front Rack Split Squats x 6-8 reps/Leg @ 3131
Rest 30 seconds
L-Seated Arnold Press x 6-8 reps (Moderate)
Rest 60 seconds

2-A-DAY

 Level 2:

AMRAP in 20 minutes
20 Wall Balls (20/14)
10 HSPU (Strict or Kipping)
5 Power Snatch (135/95)

 Level 3:

Every 4 minutes x 10 sets of:
20 Assault Bike Cals
2 Legless Rope Climbs
*Seated from Rogue Ropes

 

Monday October 16th

– No Midday 3.0

WOD

5 rounds for time:
25 KB Swings (2/1.5pd)
50 Sit Ups
50 Squats
25 Knees to Elbows

*Pack
4 rounds for time:
25 KB Swings (1.5/1pd)
50 Sit Ups
50 Squats
25 Knees to Elbows
*Pup
5 rounds for time:
15 KB Swings (1.5/1pd)
25 Sit Ups
25 Squats
15 Knees to Elbows or Knee Tucks

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds for time:
25 KB Swings (1.5/1pd)
50 Sit Ups
50 Squats
25 Knees to Elbows

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets of:
2-Pos Clean + Jerk (Hang+Floor+Jerk)
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
A2. Every 2 minutes x 3 sets of:
Clean + Jerk @ 80% of 1RM

B. Every 2 minutes x 5 sets
1 1/4 Front Squats
*Sets 1-2 x 3 reps @ 70% of 1RM Clean
*Sets 3-5 x 1 rep @ 80%

C. 3 sets of:
DB Cross Body Split Squat x 6-8/Leg (Moderate)
Rest 30 seconds
Strict Pull Ups x 5-7 reps (WTD if possible)
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Muscle Snatch + OH Squat + Snatch Balance
*Sets 1-2 x 3+2+1 (Light)
*Sets 3-4 x 1+2+3 (Moderate)

B1. Every 2 minutes x 3 sets of:
3-Pos Snatch @ 60-65% (High Hang+Hang+Floor)
B2. Every 2 minutes x 3 sets of:
2-Pos Snatch @ 70-75% (Hang+Floor)
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 80%

C. Every 2 minutes x 4 sets
Back Squat x 6 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

D. 3 sets of:
Clean Grip Bent-Over Rows x 10-12 reps (Light-Moderate)
Rest 30 seconds
Hanging L-Hold Flutter Kicks x 30 seconds
Rest 60 seconds

2-A-DAY

Level 2:

For time:
50 Cal Row
25 OH Squats (95/65)
50 Pull Ups
25 OH Squats
50 Cal Row

Level 3:

For time:
60 Alt Pistols
50 Wall Balls (20/14)
40 Box Jumps (24/20″)
30 Deadlifts (185/135)
20 Power Cleans
10 Front Squats

Page 107 of 112« First...102030...105106107108109...Last »