WOD Tuesday December 5th

– No Midday 3.0

Mobility:
Calf Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

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

Warm-Up:
AMRAP in 8 minutes
Min 1: 25 Jumping Jacks + 5 Ring Rows
Min 2: 50ft Shuttle + 5 V-Ups + 5 Hollow Rocks

Technique:

Review
– Double Unders
– Sit Ups

WOD

“Annie”
50.40.30.20.10
Dbl-Unders
Sit Ups

*Pack
Same as Rx
*Pup
25.20.15.10.5
Dbl-Unders
40.30.20.10.5
Sit Ups
or
100.80.60.40.20
Single Skips
40.30.20.10.5
Sit Ups

Cool Down
– 2 minute row @ Easy Pace
– Calf Stretch x 1 minute/Side
– Couch Stretch x 1 minute/Side

SWOD Monday November 4th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat x 1 rep
Build to a Heavy Single or 1RM

B. Every 2 minutes x 6 sets
Hang Clean + Clean
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 80-85%

C. 3 sets of:
Split Stance Good Mornings x 10-15 reps (Light)
Rest 30 seconds
Bent-Over DB Fly’s x 15 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets
Snatch
*Sets 1-2 x 3 @ 60%
*Sets 3-4 x 2 @ 70%
*Sets 5-8 x 1 @ 80%

B. Every 2 minutes x 4 sets
Back Squat
*Set 1 x 4 @ 80%
*Sets 2-3 x 4 @ 85%
*Set 4 x 10 @ 65-70%

C. 3 sets of:
Supinated Bent-Over Rows x 10-12 reps (Mod)
Rest 30 seconds
DB Single Leg RDL’s x 6-8 reps/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45s/Side
Rest 90 seconds

2-A-DAY

L2 & L3

AMRAP in 12 minutes
25 Pull Ups
50 Cal Row
100 OH Squats (45)
50 Box Jumps (24/20″)
25 Pull Ups

WOD Monday December 4th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Overhead Stretch x 1 minute/Side
Tri-Pod Hip Opener x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson + TSpine Opener
10 Plank Shoulder Taps
25ft Alt Hip Openers & Closers
10 BirdDogs

Warm-Up: (AMRAP in 6 minutes)
50 Skips
3 x 6 Point Burpee
5 KB Swings
5 Right Arm Push Press
5 Left Arm Push Press

Technique:

Review
– Burgerner Warm Up

Focus
– Power Snatch
– Bar Muscle Up

WOD

3 rounds for time of:
400m run
12 Power Snatch (115/85)
6 Bar Muscle Ups
TC – 15 minutes

*Pack
3 rounds for time of:
400m run
12 Power Snatch (95/65
3 Bar Muscle Ups or 6 CTB Pull Ups + 6 Push Ups
*Pup
3 rounds for time of:
400m run
12 Power Snatch (65-75/45-55)
6 Jumping CTB Pull Ups
6 Push Ups

SWOD Saturday December 2nd

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

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 10 reps (Moderate)
*Sets 3-4 x 8 reps (Heavy)
*Sets 5-6 x 46reps (Tough)

B. 3 sets of:
Russian KB Swings x 10-15 reps (2/1.5pd)
Single Arm KB Front Rack Sterp Up x 6-8/Side
DB Upright Row x 10-12 reps (Light)
90 seconds

C. 2 sets of “Taksnaps Shoulders”
12 DB Front Raises
12 DB Lateral Raises
12 DB Bent-Over Fly’s
12 DB Kick Backs
12 DB Hammer Curls
12 DB Shoulder Press
Rest 90 seconds

Level 3: Self led Warm-UP.

A. Every 2 minutes x 6 sets
Bench Press
*Set 1 x 4 reps @ 75%
*Sets 2-4 x 2 reps @ 80%
*Sets 5-6 x 10 reps @ 65%

B. Every 2 minutes x 4 sets
Sumo Deadlift x 10 reps
*Sets 1-2 @ Moderate
*Sets 3-4 @ Tough
*Not TnG reps.

C. 3 sets of:
Good Mornings x 15-20 reps (Light)
DB Tate Press x 10-15 reps (Moderate)
Ab Roll Outs x 10-15 reps
Rest 60 seconds

2-A-DAY

Rest Day

WOD Saturday December 2nd

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

Mobility:
Banded Couch Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (2 rounds of)
25ft V-Step
10 Cat Camels
25ft Standing Figure 4
10 DeadBugs

Warm-Up:
“Rolling Best of 5”

– Perform 5 Red Mat Jumps if you go +/- 100m.

Technique:

Review
– Squat
– Walking Lunge

Focus
– Hip Extension

WOD

3 rounds for time of:
100ft Walking Lunge
50 Squats
50 Hip Extensions

*Pack
3 rounds for time of:
100ft Walking Lunge
40 Squats
30 Hip Extensions
*Pup
3 rounds for time of:
75ft Walking Lunge
30 Squats
15 Hip Extensions

SWOD Friday December 1st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B.For time
40.30.20.10.5
KB Swings (1.5/1pd)
50.40.30.20.10
Sit Ups

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Shoulder Press in Split Stance x 5 reps (95/65)
A2. Every 90 seconds x 2 sets
Push Press in Split Stance x 5 reps (135/95)

B. Every 2 minutes x 5 minutes
Pause Split Jerk + Split Jerk
*Set 1 x 1+2 @ 70%
*Set 2 x 1+2 @ 75%
*Sets 3-5 x 1+2 @ 80%

C. 3 sets of:
KB Weighted Plank Hold x 45-60 seconds
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Barbell Jump Squats x 3 reps @ 20% of 1RM
Tall Box Jump x 3 reps (Build)

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Power Clean + Push Press + Power Clean + Push Jerk
*Sets 1-2 x 2+2+2+2 @ 65-70%
*Sets 3-4 x 1+2+1+2 @ 75-80%
*Sets 5-6 x 1+1+1+1 @ Heavy Set for the Day

C. 3 sets of:
Wtd Hip Extension x 15 reps + 20s Hold after the last rep
Rest 30 seconds
DB Upright Row x 10-12 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
40/30 Cal Row
20 BBJO (24/20″)
40 Wall Ball Shots (20/14)
20 BBJO
40/30 Cal Row

Level 3:

3 rounds for time of:
50ft Right Arm OH Walking Lunge (55/35)
50 Squats
50ft Left Arm OH Walking Lunge (55/35)
100 Dbl-Unders

 

WOD Friday December 1st

– Midday 3.0 from 10:30am-12:30pm

Mobility:

90/90 Hip Opener x 1 minute
T-Spine Opener x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Ninja Crawl
10 T-Twists
25ft Lateral Lunge
10 Banded Pull Aparts

Warm-Up:
EMOM x 6 minutes
Min 1: 30 Dbl-Unders + 50ft Bear Crawl
Min 2: 25ft Board Jump + 10 Hollow Rocks

Technique:

Focus
– KB Swings
– Sit Ups

WOD

For time
50.40.30.20.10
KB Swings (1.5/1pd)
Sit Ups

*Pack
40.30.20.10.5
KB Swings (1.5/1pd)
50.40.30.20.10
Sit Ups
*Pup
40.30.20.10.5
KB Swings (Scale as needed)
Sit Ups

SWOD Thursday November 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 20 minutes
800m run
15 Burpees

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
Power Snatch x 1 rep
*Sets 1-2 @ 75% *Sets 3-4 @ 80%
A2. Every 2 minutes x 3 sets
Snatch x 1 rep
*80-85% of 1RM

B. Every 2 minutes x 6 sets
Front Squat Wave
*Set 1 x 3 @ 75% *Set 4 x 3 @ 80%
*Set 2 x 2 @ 80% *Set 5 x 2 @ 85%
*Set 3 x 1 @ 85% *Set 6 x 1 @ 90%

C. 3 sets of:
DB Single Leg Split Squat x 8-10 reps/Leg (Mod-Tough)
Rest 30 seconds
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
Wtd Hollow Rocks x 15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Front Squats x 4 reps
*75% of 1RM

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Power Snatch + Snatch
*Sets 1-2 x 2+2 @ 65%
*Sets 3-4 x 1+2 @ 70%
*Sets 5-6 x 1+2 @ 75-80%

C. 3 sets of:
DB Prone Rows x 6-8 reps (Moderate)
Rest 30 seconds
Banded Paloff Press x 10-15 reps/Side
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time of:
400m run
12 Power Snatch (115/85)
6 Bar Muscle Ups

Level 3:

For time:
30/20 Assault Bike Cals
20 BBJO (24/20″)
40 Wall Ball Shots (30/20)
20 BBJO
30/20 Assault Bike Cals

 

WOD Thursday November 30th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Couch Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25 Jumping Jacks
25ft Inch Worms
25ft V-Step
20 Mnt Climbers

Warm-Up: (AMRAP in 6 minutes)
25ft Walking Lunge
5 Jump Squats
10 Ring Rows
5 V-Ups

Technique:

Focus
– Running Drills

WOD

AMARP in 35 minutes
1000m run
15 Burpees

* Pack
AMRAP in 30 minutes
800m run
15 Burpees
*Pup
AMRAP in 25 minutes
600m run
10 Burpees

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