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

Friday September 8th

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time:
200m run
40 Dbl-Unders
20 Push Ups

*Pack
4 rounds
200m run
40 Dbl-Unders
15 Push Ups
*Pup
4 rounds
200m run
20 Dbl-Unders or 60 Skips
10 Push Ups

STRENGTH

Level 1: Class Warm-Up.

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

B. 4 rounds for time
200m run
40 Dbl-Unders
15 Push Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 9 reps @ 65-70%
*Sets 3-4 x 6 reps @ 70-75%
*Sets 5-6 x 3 reps @ 75-80%

B. Every 90 seconds x 6 sets
Power Snatch + OH Squat
*Sets 1-2 x 3+2 @ 60%
*Sets 3-4 x 2+2 @ 65%
*Sets 5-6 x 1+2 @ 70%

C. 3 sets of:
Clean Pulls x 5 reps @ 80-85%
Rest 30 seconds
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
WTD Chinese Plank Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets of:
3s Pause Front Squat
*Set 1 x 4 reps @ 60%
*Sets 2-3 x 3 reps @ 65-70%
*Sets 4-5 x 2 reps @ 75-80%
*Sets 6-8 x 1 @ Heavy Set

B. EMOM x 10 minutes
Min 1: 5 Burpees OTB + 4 Power Clean (165/115)
Min 2: 5 Burpees OTB + 4 Thrusters (165/115)

C. 3 sets of:
Single Leg Box Step Up x 10 reps/Side
Rest 30 seconds
Clean Pendlay Row x 10 reps @ 55-60%
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
30 Snatches (135/95)

Level 3:

For time:
21.15.9
DB Squat Clean Thrusters (50/35)
Ring Dips

 

Thursday September 7th

– Midday 3.0 from 10:30am-12:30pm

Weight Lifting Skill

Every 2 minutes x 6 sets
Snatch Pull + Power Snatch + Snatch Pull + Snatch
*Start at 65-70% and build to a heavy set.

WOD

For time:
30 Snatches (155/105)

*Pack
For time:
30 Snatches (95-135/65-95)
*Pup
For time:
30 Snatches (65-95/45-65)

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

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

B. EMOM x 10 minutes
Min 1: TTB x 10-15 reps
Min 2: Strict Ring Dip x 8-10 reps

C. 3 sets of:
TEMPO Ring Rows x 6-8 @ 3131 (Feet on Box)
Rest 30 seconds
Single Arm Arnold Press x 10/Arm (Mod)
Rest 30 seconds
Side Plank x 30-45 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Clean + Front Squat + Jerk
*Sets 1-2 x 3+3+3 @ 65-70%
*Sets 3-4 x 2+2+2 @ 70-75%
*Sets 5-6 x 1+1+1 @ 75-80%

B. EMOM x 10 minutes
Min 1: KB Front Rack Hold x 30 seconds (1.5/1pd)
Min 2: 1 Strict Muscle Up + 3 Muscle Ups

C. 3 sets of:
Lateral Goblet Lunge x 6-8 reps/Leg (Moderate)
Rest 30 seconds
TEMPO Hip Extensions x 10-12 reps @ 3131
Rest 30 seconds
AB Roll Outs x 12-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
21.15.9
DB Thrusters (40/30)
Pull Ups

Level 3:

3 rounds for time:
15 CTB Pull Ups
20 Burpees
15 (R) KB Snatch (1.5/1pd)
15 (L) KB Snatch

 

Wednesday September 6th

– No Midday 3.0

WOD

Rest Day

or

For time; In Pairs
15 Rope Climbs
150 Thrusters (75/55)
100 Ring Dips
100 OH Squats
150 Sit Ups

* Athletes may complete this in any order.
* Athletes may work at different stations at the same time, expect for Thrusters and OH Squats (Only one bar/team)
* You do not have to complete all the reps of one exercise before moving onto the next.

Examples
– Athlete “A” can perform rope climbs while athlete “B” is doing Thrusters.
– Athlete “B” can perform ring dips while athletes “A” does Sit ups.
– Both Athletes can work back and both on OH Squats.

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

Tuesday September 5th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
15 CTB Pull Ups
20 Burpees
15 SDHP (95/65)

*Pack
3 rounds for time:
10 CTB Pull Ups
20 Burpees
15 SDHP (75/55)
*Pup
3 rounds for time:
15 Banded Pull Ups
15 Burpees
15 SDHP (65/45)

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds for time:
10 CTB Pull Ups
20 Burpees
15 KB Swings (1.5/1pd)

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch DL (BTK) + Snatch
*Sets 1-2 x 3+1 @ 60%
*Sets 3-4 x 2+1 @ 65%
*Sets 5-6 x 1+1 @ 70%

B. Every 2 minutes x 6 sets
Front Squat
*Sets 1-3 x 4 reps @ 65-70%
*Sets 4-6 x 2 reps @ 70-75%

C. 3 sets of:
Snatch Pulls x 6-8 reps @ 70%
Rest 30 seconds
Bent-Over DB Fly’s x 12-15 reps (Mod)
Rest 30 seconds
30s Hollow Hold + 15-20 Hollow Rocks
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets
Push Jerk
*Sets 1-2 x 6 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%
*Sets 7-8 x 4 reps @ 75%

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

C. 3 sets of:
TEMPO Bent-Over Rows x 3-5 reps @ 3121
Rest 30 seconds
TEMPO Wtd P-Bar Dips x 4-6 reps @ 3121
Rest 30 seconds
Around the Worlds x 3-5 reps (R+L=1 rep)
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
500m row
15 HR Push Ups
*Feet on a 45lb plate

Level 3:

For time:
30 Snatches (155/105)

 

Saturday September 2nd

– Midday 3.0 from 9:30am-11:30am
– Reminder the Gym will be CLOSED Sunday & Monday for the long weekend.

Weight Lifting Skill:

Every 90 seconds x 6 sets
Clean + Jerk
*Sets 1-2 x 2+1 @ 60%
*Sets 3-4 x 2+1 @ 65%
*Sets 5-6 x 1+2 @ 70%

WOD

AMRAP in 7 minutes
5 Box Jumps (30/24″)
3 Squat Cleans (225/155)

*Pack
AMRAP in 7 minutes
5 Box Jumps (24/20″)
3 Squat Cleans (135-185/95-125)
*Pup
AMRAP in 7 minutes
5 Box Jumps (24/20″)
3 Squat Cleans (95-135/65-95)

STRENGTH

Level 1: Do the Class.

Level 2: 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. 3 rounds for time:
800m run
5 Man Makers (40/30)
75 Dbl-Unders
5 Man Makers
20 Wall Balls (30/20)

C. Complete
Banded Tricep Push Downs x 50 reps
DB Tate Press x 25 reps
Banded Pull Aparts x 50 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets
Sumo Deadlift
*Sets 1-2 x 6 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%
*Sets 7-8 x 4 reps @ 75%

B. 3 rounds for time:
800m run
5 Muscle Ups
20 Cal Row
5 Muscle Ups
20 Strict HSPU

C. 3 sets of:
GH Raises x 6-8
Rest 30 seconds
Banded KB Swings x 10-15 reps
Rest 60 seconds

2-A-DAY

Rest Day

Friday September 1st

– Midday 3.0 from 10:30am-12:30pm

WOD

“Tabata Something Else”
8 rounds each of 20s On/10s Off
Pull Ups
Push Ups
Sit Ups
Squats
*Score is total reps.

*Pack
Same as Rx
*Pup
Banded Pull Ups or Ring Rows
Knee Push Ups or Banded

STRENGTH

 Level 1: Class Warm-Up.

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

B. 4 rounds of
20 seconds of Pull Ups x ME
Rest 10 seconds
20 seconds of Push Ups x ME
Rest 10 seconds
20 seconds of Sit Ups x ME
Rest 10 seconds
20 seconds of Squats x ME
Rest 10 seconds

 Level 2: Self led Warm-Up.

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

B. Every 90 seconds x 6 sets
Power Clean + Push Press + Push Jerk
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65%
*Sets 5-6 x 1+2+3 @ 70%

C. 3 sets of:
Snatch Pendlay Rows x 6-8 reps @ 40-50%
Rest 30 seconds
Single Arm DB Press x 10 Alt Press (Mod-Tough)
Rest 30 seconds
WTD Chinese Plank Hold x 30-45 seconds
Rest 90 seconds

 Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets of:
BTN Push Press + Snatch Balance + OH Squat
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65-70%
*Sets 5-6 x 1+2+3 @ 75-80%
*Sets 7-8 x 1+1+1 @ Heavy Set

B. EMOM x 10 minutes
Min 1: 5 Burpees OTB + 3 Power Snatch (135/95)
Min 2: 3 Burpees OTB + 5 OH Squats (135/95)

C. 3 sets of:
Dbl-DB Single Leg RDL x 10 reps/Side
Rest 30 seconds
Hang Clean Pull + Clean Pull x 3+1 @ 70%
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

2-A-DAY

 Level 2:

AMRAP in 7 minutes
5 Box Jumps (30/24″)
3 Squat Cleans (185/135)

 Level 3:

8 rounds of
20 seconds of Assault Bike x Max Cals
Rest 10 seconds
20 seconds of Lateral Box Jump Overs (24/20″) x Max Reps
Rest 10 seconds
20 seconds of KB Swings (1.5/1pd) x Max Reps
Rest 10 seconds
20 seconds of Dbl-Unders x Max Reps
Rest 10 seconds

 

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