Monday September 18th

– Midday 3.0 from 10:30am-12:30pm

Gymnastics Skill:

Every 2 minutes x 6 sets
Weighted Strict Pull + Strict Pull Up
*Sets 1-2 x 5+3
*Sets 3-4 x 3+2
*Sets 5-6 x 1+1

WOD

For time:
30.20.10
Sit Ups
TTB
Wall Balls (20/14)

*Pack
Same as Rx
*Pup
For Time:
20.15.10
Sit Ups
Knee Tucks
Wall Balls (Scale as needed)

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
30.20.10
Sit Ups
TTB
Wall Balls (20/14)

Level 2: Self led Warm-Up.

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

B. Every 2 minutes x 4 sets
Front Squat x 4 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75-80%

C. 3 sets of:
Reverse Deficit DB Lunge x 8-10/Leg (Tough)
Rest 30 seconds
DB Prone Rows x 10-12 reps (Moderate)
Rest 30 seconds
Wtd Leg Raises x 15-20 reps (Light)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 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-%

B. Every 2 minutes x 6 sets
High Hang Snatch + Hang Snatch
*Sets 1-2 x 3+3 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

C. 3 sets of:
Incline DB ISO Rows x 10/Arm (Moderate)
Rest 30 seconds
GH Raises x 8-10 reps
Rest 30 seconds
L-Sit Flutter Kicks x 15-30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
100 Cal Row
50 Wall Balls (30/20)
100 Cal Row

Level 3:

For time:
50.40.30.20.10
KB Swings (2/1.5pd)
5.4.3.2.1
Strict Muscle Ups

 

Saturday September 16th

– Midday 3.0 from 9:30am-11:30am

WOD

A. 2 sets of:
Hang Power Clean x 5 reps @ 50-60%
B. 1 set of:
Hang Power Clean x 3 reps @ 60-70%
C. 5 sets of:
Hang Power Clean x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Hang Power Clean 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 4 sets
Should Press
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 6 reps @ 70%
*Sets 5-6 x 4 reps @ 75%

B. 8 rounds for time:
30 Dbl-Unders
10 Pull Ups
30 Squats
100m run
Rest 2 minutes

C. Complete
Banded Tricep Push Downs x 100 reps
Hollow Rocks x 100 reps
Banded Pull Aparts x 100 reps

Level 3: Self led Warm-Up.

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

B. 10 rounds for time:
30 Dbl-Unders
15 Pull Ups
30 Squats
100m run
Rest 2 minutes

C. Complete
Banded Tricep Push Downs x 100 reps
Hollow Rocks x 100 reps
Banded Pull Aparts x 100 reps

2-A-DAY

Rest Day

Friday September 15th

– Midday 3.0 from 10:30am-12:30pm

WOD

10 rounds for time:
30 Dbl-Unders
15 Pull Ups
30 Squats
100m run
Rest 2 minutes
TC 40 minutes

*Pack
8 rounds for time:
30 Dbl-Unders
15 Pull Ups
30 Squats
100m run
Rest 2 minutes
*Pup
6 rounds for time:
30 Dbl-Unders or 60 Single Skips
10 Banded Pull Ups or Ring Rows
20 Squats
100m run
Rest 2 minutes

STRENGTH

Level 1: Class Warm-Up.

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

B. 5 rounds for time
30 Dbl-Unders
15 Pull Ups
30 Squats
100m run
Rest 2 minutes

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
3s Pause Back Squat
*Sets 1-2 x 4 reps @ 60%
*Sets 3-4 x 3 reps @ 65-70%
*Sets 5-6 x 2 reps @ 75-80%

B. Every 90 seconds x 6 sets
3-Pos Clean
*Sets 1-2 @ 60%-65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

C. 3 sets of:
TEMPO Strict Pull Ups x 3-5 reps @ 3131
Rest 30 seconds
BTN Snatch Grip Press x 12-15 reps
Rest 30 seconds
30s Hollow Hold + 15-20 Hollow Rocks
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. EMOM x 10 minutes
Min 1: 5 TTB + 3 Sq Snatch (165/115)
Min 2: 5 TTB + 5 OH Squats (165/115)

C. 3 sets of:
TEMPO Ring “Y” Rows x 8-10 reps @ 3131
Rest 30 seconds
Bent-Over DB Fly’s x 12-15 reps (Mod)
Rest 30 seconds
Wtd Chinese Planks x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

7 sets of:
In 2 minutes
20/15 Cal Row
STOH x Max reps (155/105)
Rest 1 minute b/t rounds

Level 3:

4 sets
800m run
Rest 3 minutes b/t sets
*Score will be your slowest time of the 4 sets.

 

Thursday September 14th

– Midday 3.0 from 10:30am-12:30pm

WOD

7 sets of:
In 2 minutes
25/20 Cal Row
STOH x Max reps (205/135)
Rest 2 minutes b/t rounds

*Pack
6 sets of:
In 2 minutes
20/15 Cal Row
STOH x Max reps (135-155/95-105)
Rest 2 minutes b/t rounds
*Pup
5 sets of:
In 2 minutes
15/10 Cal Row
STOH x Max reps (95/65)
Rest 2 minutes b/t rounds

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Split 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: 3 Hang Power Clean + 5 Front Squat (135/95)
Min 2: 3 Hang Power Snatch + 5 OH Squat

C. 3 sets of:
TEMPO RDL’s x 6-8 reps @ 3131 (Moderate)
Rest 30 seconds
TEMPO Ring Push Ups x 6-8 reps @ 3131
Rest 30 seconds
GHD Dumbell Rows x 12 reps (Mod)
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. EMOM x 12 minutes
Min 1: Run x 200m
Min 2: Strict HSPU x 12 reps
Min 3: Assault Bike x 15/12 Cals

C. 3 sets of:
Reverse Deficit DB Lunge x 8-10/Leg (Tough)
Rest 30 seconds
DB Tate Press x 15-20 reps (Light)
Rest 30 seconds
30s Hollow Hold + 15-20 Hollow Rocks
Rest 90 seconds

2-A-DAY

Level 2:

For time:
30.20.10
KB Swings (1.5/1pd)
TTB
Box Jumps (24/20″ w/Step Down)

Level 3:

AMARP in 26 minutes
6 Deadlifts (315/225)
9 Bar Facing Burpees
9 Bar Muscle Ups
100m KB Front Rack Carry (1.5/1pd)

 

Wednesday September 13th

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 26 minutes; In Pairs
6 Deadlifts (315/225)
9 Synchronized Bar Facing Burpees
9 Bar Muscle Ups
100m Partner Carry

*One Bar per team.
*1 Athlete will perform 6 Deadlifts, then the next will do 6 Deadlifts.
*Both Athletes will do Bar Facing Burpees together.
*1 Athlete will perform 3 Bar Muscle Ups, then the next will do 3 Bar Muscle Ups back and forth till they have both done 9 reps each.
*1 Athlete will carry the other Athlete 50m then switch.

*Pack
6 Deadlifts – 225/155
9 Synchronized Bar Facing Burpees
9 CTB Pull Ups
*Pup
6 Deadlifts – Scale as needed
9 Synchronized Bar Facing Burpees
9 Pull Ups

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

Tuesday September 12th

– No Midday 3.0

WOD

4 sets
800m run
Rest 3 minutes b/t sets
*Score is your Total time.

*Pack
3-4 sets
800m run
*Pup
1 set of:
800m run
Rest 3 minutes
2 sets
400m run
Rest 2 minutes

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 sets for time:
800m run
Rest 3 minutes

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
3-Pos Snatch
*Sets 1-2 @ 60%-65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

B. EMOM x 12 minutes
Min 1: HSPU x 5-10 reps
Min 2: KB Front Rack Hold x 30 seconds (1.5/1pd)
Min 3: TTB x 12-15 reps

C. 3 sets of:
Snatch Pulls x 3 reps @ 90%
Rest 30 seconds
DB Front + Lateral Raises x 10 reps (F+L=1)
Rest 30 seconds
Ring Plank Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. EMOM x 10 minutes
Power Clean + Push Press
*Sets 1-5 x (1+2) x 2 @ 70%
*Sets 6-10 x 1+2 @ 75%

C. 3 sets of:
Strict Muscle Ups x 3-5 reps
Rest 30 seconds
Strict HSPU x 4-6 reps @ Tough Deficit
Rest 30 seconds
Around the Worlds x 5-7 reps (R+L=1 rep)
Rest 90 seconds

2-A-DAY

Level 2:

For Time:
100 Dbl-Unders
40 Wall Balls (30/20)
75 Dbl-Unders
30 KB Swings (2/1.5pd)
50 Dbl-Unders
20 Box Jump Overs (30/24″)
25 Dbl-Unders
10 Power Clean (185/125)

Level 3:

For time
5 Rope Climbs
75 Wall Balls (20/14)
50 Ring Dips
5 Rope Climbs
75 Wall Balls
50 GHD Sit Ups
5 Rope Climbs

 

Monday September 11th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21.15.9
Squat Clean Thrusters (115/85)
Pull Ups

*Pack
For time:
21.15.9
Squat Clean Thrusters (95/65)
Pull Ups
*Pup
For time:
15.12.9
Squat Clean Thrusters (75/55)
Banded Pull Ups

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets of:
Push Press
*Sets 1-2 x 3 reps @ 7RPE
*Sets 2-3 x 2 reps @ 8RPE
*Sets 5-6 x 1 rep @ 9RPE
*Not TnG reps.

B. For time:
21.15.9
DB Squat Clean Thrusters (40/30)
Pull Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
3s Pause Front Squat
*Set 1 x 4 reps @ 60%
*Sets 2-3 x 3 reps @ 65%
*Sets 4-6 x 2 reps @ 70%

B. EMOM x 10 minutes
Power Clean + Push Jerk + Split Jerk
*Sets 1-5 x 2+1+1 @ 70%
*Sets 6-10 x 2+1+1 @ 75%

C. 3 sets of:
Single Arm KB Revere Lunge x 10/Side
Rest 30 seconds
Bent-Over DB Fly’s x 12-15 reps (Mod)
Rest 30 seconds
Plank Plate Slide x 10/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
3s Pause Back Squat
*Sets 1-2 x 4 reps @ 60%
*Sets 3-4 x 3 reps @ 65-70%
*Sets 5-6 x 2 reps @ 75-80%

B. Every 2 minutes x 6 sets
3-Pos Snatch Pull + Snatch Complex
*High Hang Pull + High Hang Snatch + Hang Pull + Hang Snatch + Snatch Pull + Snatch *
*Sets 1-2 @ 65-70%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 75-80%

C. 3 sets of:
TEMPO RDL’s x 6-8 reps @ 3131
Rest 30 seconds
GHD Dumbell Rows x 12 reps (Mod)
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
400m run
15 (R) KB Snatch (1.5/1pd)
10 Burpees
15 (L) KB Snatch
10 Burpees

Level 3:

7 sets of:
In 2 minutes
25/20 Cal Row
STOH x Max reps (205/135)
Rest 1 minute b/t rounds

 

Saturday September 9th

– Midday 3.0 from 9:30am-11:30am

WOD

Back Squat
10-5-3-1-1-1-3-5-10

A. 2 sets of:
Back Squat x 5 reps @ 40-50%
B. 2 sets of:
Back Squat x 3 reps @ 50-60%
C. 9 sets of:
Set 1 x 10 reps @ 60-65%
Set 2 x 5 reps @ 70-75%
Set 3 x 3 reps @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90% +
Set 7 x 3 reps @ 85%
Set 8 x 5 reps @ 75-80%
Set 8 x 10 reps @ 65-70%
* Pack – 9 sets 50-60-70-75-80-85-75-65-55 % Effort
* Pups – 9 sets @ 50-70 % Effort

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 3 minutes x 5 sets
200m run
15 KB Swings (2/1.5pd)
10 Box Jump Overs (24/20″)

B. Complete
100m (R) Single Arm Farmer Carry (2/1.5pd)
100m (L) Single Arm Farmer Carry
30 Burpee Pull Ups
100m (R) Single Arm Farmer Carry
100m (L) Single Arm Farmer Carry

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 3 minutes x 5 sets
15 Cal Row
10 Power Snatch (115/85)
5 Bar Muscle Ups

B. Complete
200m Front Rack Carry (1.5/1pd-Hand)
30 Burpee Box Jump Overs (24/20″)
200m Front Rack Carry

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

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