Tuesday September 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
9.15.21
Thrusters (95/65)
Bar Facing Burpees

*Pack
9.15.21
Thrusters (75/55)
Bar Facing Burpees
*Pup
9.12.15
Thrusters (65/45)
Bar Facing Burpees

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
9.12.15
Thrusters (95/65)
Bar Facing Burpees

Level 2: Self led Warm-Up.

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

B. EMOM x 12 minutes
Min 1: KB Front Rack Squat Hold x 30-45 seconds
Min 2: Wall Facing HS Hold x 30-45 seconds
Min 3: Hanging L-Sit Hold x 15-30 seconds

C. 3 sets of:
Clean Pulls x 5 reps @ 80-85%
Rest 30 seconds
Seated Arnold Press x 8-10 reps (Mod-Tough)
Rest 30 seconds
DB Box Step Downs x 6-8/Leg (20/16″)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk + Push Pres
*Sets 1-2 x 3+2 @ 70%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%
*No TnG reps.

B. EMOM x 10 minutes
1 Clean Pull
2 Sq Clean @ 70-75%

C. 3 sets of:
Sandbag/DBall Front Rack Walking Lunge x 50ft (100/70)
Rest 30 seconds
Nordic GH Hip Extensions x 8-10 reps
Rest 30 seconds
Banded BTN Press x 8-10 reps (16kg/12kg)
Rest 90 seconds
*Use a training bar for the Banded Press*

2-A-DAY

Level 2:

For time:
120 Dbl-Unders
50 Wall Balls (30/20)
50 KB Swings (2/1.5pd)
120 Dbl-Unders

Level 3:

For time:
50/35 Assault Bike Cals
15 Muscle Ups
50/35 Assault Bike Cals
10 Muscle Ups
50/35 Assault Bike Cals
5 Muscle Ups

 

Monday September 25th

– No Midday 3.0

WOD

For time:
50.40.30.20.10
KB Swings (1.5/1pd)
Sit Ups
5.4.3.2.1
Rope Climbs

*Pack
30.25.20.15.10
KB Swings (1.5/1pd)
Sit Ups
2.2.2.2.2
Rope Climbs
*Pup
25.20.15.10.5
KB Swings (Scale as needed)
Sit Ups
3.3.3.3.3
Stand to Lowers

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

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

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

C. 3 sets of:
TEMPO Strict Pull Ups x 4-6 reps @3131
Rest 30 seconds
DB Front + Lateral Raises x 10 reps (F+L =1)
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 10 minutes
Back Squats x 2 reps
*Sets 1-5 @ 50%
*Sets 6-10 @ 60%

B. Every 2 minutes x 8 sets
3-Pos Snatch Deadlift + Snatch
*Sets 1-2 x 2+2 @ 65-70%
*Sets 3-4 x 2+1 @ 70-75%
*Sets 5-8 x 1+1 @ 75-80%

C. 3 sets of:
Snatch TEMPO RDL’s x 6-8 reps @ 3131
Rest 30 seconds
DB Cross Body Split Squat x 6-8/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 sets of:
750m row @ 2KM PR Pace
7 Box Jumps (30/24″) w/Step Down
Rest 3 minutes

Level 3:

3 rounds for time:
400m run
25 GHD Sit Ups
400m run
25 Burpee Box Jump Overs (24/20″)

 

Sunday September 24th

– Midday 3.0 from 9:30am-11:30am

WOD

For time: In Pairs
50 Synchro Wall Balls (20/14lb to 10ft/9ft Target)
30 Cleans (135/95)
50 sSynchro Wall Balls
20 Cleans (185/135)
50 Synchro Wall Balls
10 Cleans (225/155)

Scaled Version

For time: In Pairs
50 Synchro Wall Balls (14/10lb to 9ft Target)
30 Cleans (95/65)
50 sSynchro Wall Balls
20 Cleans (135/95)
50 Synchro Wall Balls
10 Cleans (155/105)

Saturday September 23rd

– Midday 3.0 from 9:30am-11:30am
– Team Series Event 2&4 will be running during TCP at 11:30am-1:00pm
– Sunday will be a programmed Team Series Event 3 for all classes.

WOD

A. 1 set of:
Hang Squat Snatch x 5 reps @ 40-50%
B. 2 sets of:
Hang Squat Snatch x 3 reps @ 50-60%
C. 5 sets of:
Hang Squat Snatch x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Hang Power Snatch 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 6 sets
Sumo Deadlift
*Sets 1-2 x 6 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%

B. 5 rounds for time:
30 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

C. 2 sets of ” Building Horse Shoes”
DB Tate Press x 15 reps
DB Skull Crushers x 15 reps
DB Roll Back Extensions x 15 reps
DB Floor Press x 15 reps
Rest 90 seconds
*All sets must be unbroken.

Level 3: Self led Warm-Up.

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

B. 5 rounds for time:
60 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

C. Complete
Banded Good Mornings x 100 reps
Barbell Shoulder Press x 100 reps (Empty)
Banded Hollow Pull Aparts x 100 reps

2-A-DAY

Rest Day

Friday September 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time:
60 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

*Pack
5 rounds for time:
30 Second L-Sit
30/20 Cal Row
*Accumulate 30s each round of a L-Sit Hold.
*Pup
5 rounds for time:
30 Second Knee Tuck
20/15 Cal Row
*Accumulate 30s each round of a Knee Tuck.

STRENGTH

Level 1: Class Warm-Up.

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

B. 5 rounds for time
30 Second L-Sit
50 Dbl-Unders
10 Burpees
*Accumulate 30s each round of a L-Sit Hold.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 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-%

B1. EMOM x 5 minutes
3-Pos Power Snatch @ 60%
— Rest 90 seconds —
B2. EMOM x 5 minutes
2-Pos Power Snatch @ 65%

C. 3 sets of:
Clean Pulls x 3 reps @ 85%
Rest 30 seconds
L-Sit Front to Back Press x 12-15 reps (45/35)
Rest 30 seconds
Side Plank x 45-60 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. EMOM x 10 minutes
1 Snatch Pull + 2 Sq Snatch @ 70-75%

C. 2 sets of ” Building Horse Shoes”
DB Tate Press x 15 reps
DB Skull Crushers x 15 reps
DB Roll Back Extensions x 15 reps
DB Floor Press x 15 reps
Rest 90 seconds
*All sets must be unbroken.

2-A-DAY

L2&L3

Loredo
6 rounds for time of:
24 Squats
24 Push Ups
24 Alt Walking Lunges
400m run

Thursday September 21st

– Midday 3.0 from 10:30-12:30pm

WOD

” Loredo ”
6 rounds for time of:
24 Squats
24 Push Ups
24 Alt Walking Lunges
400m run
*TC 35 minutes

*Pack
5 rounds for time of:
24 Squats
24 Push Ups
24 Alt Walking Lunges
400m run
*Pup
4 rounds for time of:
24 Squats
24 Knee Push Ups
24 Alt Walking Lunges
400m run

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets:
Push Press + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1 @ 70%
*Sets 2-3 x 2+2+2 @ 75%
*Sets 4-6 x 1+2+3 @ 80%
*No TnG reps.

B. EMOM x 10 minutes
Hang Power Clean + Push Jerk
*Sets 1-5 x 3+3 @ 65%
*Sets 6-10 x 2+2 @ 70%

C. 3 sets of:
TEMPO RDL’s x 6-8 reps @ 3131
Rest 30 seconds
TEMPO DB Bench Press x 6-8 reps @ 3131
Rest 30 seconds
Incline DB ISO Rows x 10/Arm (Moderate)
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. EMOM x 12 minutes
Min 1: Run x 200m
Min 2: Row x 250/200m
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 Prone Rows x 10-12 reps (Moderate)
Rest 30 seconds
Wtd Leg Raises x 15-20 reps (Light)
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
50 Dbl-Unders
10 TTB
200m run

Level 3:

“Nasty Girls”
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

 

Tuesday September 19th

– No Midday 3.0

WOD

A. Every 2 minutes x 2 sets of:
Front Squat x 5 reps @ 50-60%
B.Every 2 minutes x 2 sets of:
Front Squat x 3 reps @ 60-70%
C.Every 2 minutes x 5 sets of:
Front Squat x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Front Squat x 1-3 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 6 sets
Hang Snatch + Snatch
*Sets 1-2 x 3+3 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. EMOM x 12 minutes
Min 1: Ring Support Hold x 15-30 seconds
Min 2: Dip Support x 15-30 seconds
Min 3: Wall Facing HS Hold x 30 seconds

C. 3 sets of:
KB Skull Crushers x 10-12 reps
Rest 30 seconds
TEMPO Strict Pull Ups x 4-6 reps @3131
Rest 30 seconds
L-Sit Flutter Kicks x 15-30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Press + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1 @ 70%
*Sets 2-3 x 2+2+2 @ 75%
*Sets 4-6 x 1+2+3 @ 80%
*No TnG reps.

B. EMOM x 10 minutes
Hang Power Clean + Push Jerk
*Sets 1-5 x 3+3 @ 65%
*Sets 6-10 x 2+2 @ 70%

C. 3 sets of:
Clean Pulls x 3 reps @ 85-90%
Rest 30 seconds
Goblet Skater Squats x 6-8/Leg
Rest 30 seconds
Turkish Sit Ups x 10-12 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
50.40.30.20.10
KB Swings (1.5/1pd)
5.4.3.2.1
Wall Walks

Level 3:

For time:
100 Assault Bike Cals
50 CTB Pull Ups
100 Cal Row

 

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

 

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