WOD Saturday January 27th

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

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Mnt Climbers
25ft Lateral Lunge
10 Scap Pull Ups

Warm-Up: (AMRAP in 5 minutes)
400m Jog
into..
25ft Samson + T-Spine
10 Beat Swings
10 Squats

Technique:

Review
– Pull Up
– KB Swing
– Running Drills

WOD

“Eva”
5 rounds for time
800m run
30 KB Swings (2/1.5pd)
30 Pull Ups

*Pack
4 rounds for time
800m run
25 KB Swings (1.5/1pd)
25 Pull Ups
*Pup
5 rounds
400m run
20 KB Swings (Scale as needed)
20 Banded Pull Ups

SWOD Friday January 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
21.15.9
Power Clean (115/85)
Push Press

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Clean + Front Squat
*Sets 1-3 x 2+1 @ 85% of 1RM C&J
*Sets 4-6 x 1+1 @ 90%

B. 4 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
DB Rocket Jumps x 12 Alt reps
Rest 60 seconds

C. 3 sets of:
KB Windmills x 5 rep/Side
Rest 30 seconds
Hanging Alt Hip Taps x 10 reps
Rest 30 seconds
Side Star Plank Hold x 30 seconds/Side
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Push Jerk + Split Jerk
*Set 1 @ 75%
*Sets 2-5 @ 80%

B. EMOM x 10 minutes
Power Snatch + OH Squat + Snatch Balance
*Sets 1-10 x 1+1+1 @ 75% of PS

C. 4 sets of:
Clean Pulls x 3 reps
*Sets 1-2 @ 90%
*Sets 3-4 @ 100%
Rest 60 seconds
L-Sit Flutter Kicks x 30-45 seconds
Rest 90 seconds

D. 3 sets
Snatch Grip BTN Press x 10 reps
Rest 30 seconds
Snatch Grip Single Leg RDL x 10 reps/Leg
Rest 60 seconds

2-A-DAY

Level 2:

For time:
21.15.9
Power Clean (135/95)
Push Press

Level 3:

3 rounds for time:
21 Assault Bike Cals
15 HSPU (Open Standard)
9 DB Front Squats (55/40)

 

WOD Friday January 26th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Dowel Front Rack Stretch x 30 seconds/Each
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 V-Ups
25ft Knee Tuck to Lunge
5 Piked HSPU

Warm-Up: (AMRAP in 5 minutes)
10 Plate GTOH
10 OH Reverse Lunge
10 Hollow Rocks
30 Dbl-Unders

Technique:

Review
– Burgerner Warm Up
– Power Clean
– Push Press

WOD

For time:
21.15.9
Power Clean (135/95)
Push Press

*Pack
21.15.9
Power Clean (115/85)
Push Press
*Pup
21.15.9
Power Clean (95/65)
Push Press

WOD Thursday January 25th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers/Leg
5 Hip Closers/Leg
10 BirdDogs
10 Supine Scorpines

Warm-Up: (AMRAP in 5 minutes)
20 Jumping Jacks
10 Jump to Ring Supports
8 Ring Rows
6 Push Ups
4 Jump Squats

Technique:

Review
– Thruster
– Pull Up
– Ring Dip
– Muscle Up

WOD

For time:
10 Muscle Ups
25 Thrusters (75/55)
1000m Row
25 Thrusters
10 Muscle Ups

*Pack
5 Muscle Ups or 10 CTB Pull Ups + 10 Ring Dips
25 Thrusters (75/55)
1000m Row
25 Thrusters
5 Muscle Ups or 10 CTB Pull Ups + 10 Ring Dips
*Pup
10 Pull Ups + 10 Ring Dips
25 Thrusters (45/35)
750m Row
25 Thrusters
10 Pull Ups + 10 Ring Dips

SWOD Thursday January 25th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. For time
10 Pull Ups + 10 Ring Dips
25 Thrusters (45/35)
50 Burpees
25 Thrusters
10 Pull Ups + 10 Ring Dips

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Snatch + Hang Power Snatch
*Sets 1-3 x 2+1 @ 85% of 1RM PS
*Sets 4-6 x 1+1 @ 90%

B. EMOM x 16 minutes
Min 1: 10 Unbroken Hang Cleans
Min 2: 15 Box Jump Overs
Min 3: 10 Unbroken Push Jerks
Min 4: Rest
*Pick a weight to challenge yourself on the Hang Clean & Push Jerk

C. 3 sets of:
12 DB Shoulder Press
10 DB Bent-Over Rows
12 DB Up Right Rows
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Tall Clean x 3 reps (115/85)
Rocket Jumps x 6 Alt reps

B. Every 2 mins x 5 sets; Off Blocks (Knee)
Clean x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-5 @ 80%

C. EMOM x 5 minutes
Front Squat x 3 reps @ 75%

D. 4 sets of:
KB Windmills x 5 rep/Side
Rest 30 seconds
Hanging Alt Single Arm Hip Taps x 10 reps
Rest 60 seconds

2-A-DAY

Level 2:

AMRAP in 14 minutes
2 rounds
50ft OH Single Arm DB Walking Lunge (50/35) (25ft O/B)
20 Wall Balls (20/14)
6 BBJO (24/20″)
2 rounds
50ft OH Single Arm DB Walking Lunge (50/35) (25ft O/B)
20 Alt DB Snatch (50/35)
6 BBJO (24/20″)
*Each round change hands on the OH Walking Lunge

Level 3:

AMRAP in 10 minutes
60 Bar Facing Burpees
30 Deadlifts (185/135)
10 Hang Power Cleans (205/145)

 

WOD Wednesday January 24rd

– No Midday 3.0

WOD

Rest Day

Or

For time; In Pairs
100 Wall Balls (20/14)
50 Strict Pull Ups
300 Dbl-Unders
50 Burpees
100 KB Swings (1.5/1pd)

*Only one Athlete may be working at a time.
*Athletes may split the work as they see fit.
*Athletes must tag their partner before switching.

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

WOD Tuesday January 23rd

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
Quadruped T-Spine Opener x 10 reps
Wall Facing Squats x 5 reps
Shoulder Pass Throughs x 10 reps

Warm-Up: (AMRAP in 6 minutes)
Partner “A” – Rows
Partner “B” – 2 rounds of:
10 Walking Lunges
3 Burpees
*Switch back an forth for 6 minutes

Technique:

Review
– Behind the Neck Push/Split Jerk
– Overhead Squat

Warm Up

Every 2 minutes x 2 sets of
Overhead Squat x 5 reps @ Light load

Every 2 minutes x 2 sets of
Overhead Squat x 3 reps @ Moderate load

WOD

Every 2:30 minutes x 5 sets
Overhead Squat 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 60-65% for your first working set.
*Pup
Overhead Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Tuesday January 23rd

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. EMOM x 6 minutes
Min 1: Snatch Balance x 3 reps
Min 2: OH Squat x 5 reps
*Light load, focus on smooth tech.

B1. Every 90 seconds x 4 sets
Hang Snatch (ATK) x 2 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
B2. Every 90 seconds x 4 sets
Snatch DL (BTK) + Snatch
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

C. 3 sets of:
Clean Grip RDL x 10 reps @ 60% of 1RM Clean
Rest 30 seconds
Incline DB Rows x 6-8 reps
Rest 30 seconds
Side Plank Hold x 45-60 seconds/Side
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch + Snatch Balance
*Sets 1-4 x 5+5 @ Light to Moderate

B. EMOM x 10 minutes
Power Clean + Hang Clean + Push Jerk
*Sets 1-10 x 1+1+1 @ 75% of PC

C. 3 sets w/KB Front Rack Hold
5 KB Reverse Lunge (R)
5 KB Rack Step Up (R)
5 KB Reverse Lunge (L)
5 KB Rack Step Up (L)
15 KB Romanian Deadlifts
30 sec Rack Squat Hold
Rest 60 seconds

D. 3 sets of:
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
Side Star Plank Hold x 30 seconds/Side
Rest 60 seconds

2-A-DAY

Level 2:

EMOM x 20 minutes
Min 1: 12 CTB Pull Ups
Min 2: 18/15 Cal Row
Min 3: 12 TTB
Min 4: Rest

Level 3:

For time:
10 Muscle Ups
25 Power Snatch (75/55)
75/60 Cal Row
25 Power Snatch (75/55)
10 Muscle Ups

 

SWOD Monday January 22nd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time
21.15.9
Deadlift (225/155)
Box Jumps (24/20″)

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
3s Pause Push Jerk x 6 reps
*Sets 1-4 @ 60% of 1RM Split Jerk
A2. Every 2 minutes x 4 sets
3s Pause Push Jerk x 2 reps
*Sets 1-4 @ 70% of 1RM Split Jerk

B. Every 2 minutes x 5 sets
Back Sqaut Wave
*Sets 1&3 x 6 reps @ 70%
*Sets 2&4 x 4 reps @ 75%
*Set 5 x 10 reps @ 50%

C. 3 sets of:
DB Roll Back Extensions x 10 reps
Rest 30 seconds
Strict Ring Pull Ups x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (135/95)
Bounding Broad Jump x 3 reps
*3s Pause in the bottom of each Snatch.

B. Every 2 mins x 7 sets; Off Blocks (Knee)
Snatch x 2 reps
*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-5 @ 80%

C. Every 2 minutes x 5 sets
Back Squat x 3 reps @ 80%

D. 4 sets of:
Snatch Pulls x 3 reps
*Sets 1-2 @ 90%
*Sets 3-4 @ 100%
Rest 60 seconds
Chinese Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time
21.15.9
Deadlift (225/155)
Box Jumps (24/20″)

Level 3:

EMOM x 20 minutes
Min 1: 10 HSPU + 5 DB Power Cleans (55/40)
Min 2: 30 Dbl-Unders + 5 DB Thrusters (55/40)
Min 3: 18/15 Assault Bike Cals
Min 4: Rest
*Open Standard HSPU