Wednesday Sept 9th

There is Midday 3.0 from 10:30am-12:30pm

WOD
“Gwen”
15-12-9
Clean & Jerk
* Touch and Go reps only.
* Same load for all sets, you choose.
* Rest 3 minutes between sets

* Pack
15-12-9
Clean & Jerk (95-135/65-95)
– Break reps as needed
* Pup
15-12-9
Clean & Jerk (75-95/45-65)
-Break reps as needed.

Cash Out:
10-20-30-20-10
Dbl Unders
5-10-15-10-5
KB Swings

Strength

 L1: Class Warm up.
A. 5 sets of:
Clean Pull + Power Clean
Set 1 x 3 reps + 1 @ 5 RPE
Set 2 x 2 reps + 1 @ 6 RPE
Set 3 x 1 rep + 1 @ 7 RPE
Set 4 x 3 reps + 1 @ 6 RPE
Set 5 x 2 reps + 1 @ 7 RPE
Set 6 x 1 rep + 1 @ 8 RPE
For time:
15-12-9
KB Swings
Burpee Box Jumps (24/20″)

 L2: Self led Warm up.
A. Every 2 minutes x 5 sets
Power Clean x 3 + Split Jerk
@ 75% of 1RM P.Clean
C. EMOM x 10 minutes
Min 1: 5 CTB Pull Ups + 5 Kipping Pull Ups
Min 2: 40 Dbl-Unders
C. Tabata Midline – 20s On/40s Off
Hollow Rocks x 2 sets
Rest 1 minute
V-Snaps x 2 sets
Rest 1 minute
Hollow Rocks x 2 sets

 L3: Self led Warm up.
A. Every 2 minutes x 6 sets
Power Clean x 3 + Split Jerk x 2
*Sets 1-3 @75% Sets 4-6 @80% of 1RM Power Clean
C. EMOM x 10 minutes
Min 1: 5 CTB Pull ups + 10 Pull Ups (Unbroken)
Min 2: 50 Unbroken Dbl-Unders
C. Tabata Style Midline – 20s On/40s Off
Hollow Rocks x 3 sets
Rest 1 minute
V-Snaps x 3 sets
Rest 1 minute
Hollow Rocks x 3 sets

 

2-A-DAY

4 rounds for time:
15 Box Jumps (36/30″)
400m run
* No Rebounding

L2:
4 rounds for time:
15 Box Jumps (30/24″)
400m run
*No Rebounding

Tuesday Sept 8th

There is Midday 3.0 from 10:30am-12:30pm

WOD
For time:
21.15.9
Hand Release Push Ups (Feet on a 45lb Plate)
Bar Muscle Ups

*Pack
21.15.9
Hand Release Push Ups
CTB Pull Ups
*Pups
21.15.9
Hand Release Push Ups
Banded Pull Ups or Ring Rows

Strength

 L1: Class Warm up.
A. 5 sets of:
Snatch Pull + Power Snatch
Set 1 x 3 reps + 1 @ 5 RPE
Set 2 x 2 reps + 1 @ 6 RPE
Set 3 x 1 rep + 1 @ 7 RPE
Set 4 x 3 reps + 1 @ 6 RPE
Set 5 x 2 reps + 1 @ 7 RPE
Set 6 x 1 rep + 1 @ 8 RPE
B. For time:
15.12.9
Hand Release Push Ups
CTB Pull Ups

 L2: Self led Warm up.
A. E2MOM x 8 mins (5 sets)
Snatch Pull + Power Snatch + Snatch Balance
* Sets 1-3 @ 70% Sets 4&5 @ 75% of 1RM Power Snatch
B. EMOM x 8 minutes
Back Squat x 2 reps @ 50% of 1RM
* This is a speed squat session
C. 3 sets of:
5-7 Strict DB Press @ 30% of 1RM Press
Rest 30 seconds
(R) Static Hold x 10s
Rest 30 seconds
(L) Static Hold x 10s
Rest 1 minute

* Static Hold

 L3: Self led Warm up.
A. E2MOM x 10 mins (6 sets)
Snatch Pull x 2 + Power Snatch + Snatch Balance x 2
* Sets 1-3 @ 75% Sets 4-6 @ 80% of 1RM Power Snatch
B. EMOM x 10 minutes
Back Squat x 2 reps @ 55% of 1RM
* This is a speed squat session
C. 5 sets of:
3-5 Strict Deficit HSPU (4/2″)
Rest 30 seconds
(R) Static Hold x 10s
Rest 30 seconds
(L) Static Hold x 10s
Rest 1 minute

* Static Hold

2-A-DAY

For time:
30 Burpee Ring Muscle Ups

L2:
For time
30 Burpee CTB Pull Ups

Saturday Sept 5th

*REMINDER gym will be CLOSED on Sunday (Rest Day) and Monday (Stat Holiday)
*There is no Midday 3.0 today
#CDP is from 11:30am-1:00pm with Sean & Sully

WOD
For time:
100 Burpees
*At the top of every minute do 30 Dbl-Unders

* Pack
75-100 Burpees/ 15-30 Dbl-Unders
* Pup
50-75 Burpees/ 30 -60 Single Skips

Cash Out: With a partner
30 seconds on/ 30 seconds off x 3 sets each
Calorie Row
Plank Hold
*At the same time (A) Rows while (B) Holds a Plank
*Both rest at the same time for 3 sets then switch for 3 sets

Strength

 L1: Class Warm up.
A. 6 sets of:
Power Snatch + OH Squat
Set 1 x 3 reps + OH Squat @ 5 RPE
Set 2 x 2 reps + OH Squat @ 6 RPE
Set 3 x 1 rep + OH Squat @ 7 RPE
Set 4 x 3 reps + OH Squat @ 6 RPE
Set 5 x 2 reps + OH Squat @ 7 RPE
Set 6 x 1 rep + OH Squat @ 8 RPE
B. For time:
50 Burpees
*At the top of every minute do 30 Dbl-Unders

 L2: Self led Warm up.
A. 3 sets of: @ 75% of 1RM
Front Squat Clusters x 3.3
Rest 2 minutes between sets
* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps for a total of 6 reps.

B. 3 sets of:
RDL x 10 reps @ 60-65% of 1RM Clean
Rest 1 minute
Single Arm DB or KB Rows x 10 reps/Arm (Heavy)
Rest 1 minute
C. Complete
75 Hollow Rocks
*Break as needed

 L3: Self led Warm up.
A. 3 sets of: @ 75% of 1RM
Front Squat Clusters x 3.3.3
Rest 2 minutes between sets
* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps, rack it and repeat for a total
of 9 reps.

B. 3 sets of:
RDL x 10 reps @ 75-77% of 1RM Clean
Rest 1 minute
Single Arm DB or KB Rows x 10 reps/Arm (Heavy)
Rest 1 minute
C. Complete
100 Hollow Rocks
*Break as needed

2-A-DAY

#CDP

Friday Sept 4th

There is Midday 3.0 from 10:30am-12:30pm

WOD
4 rounds for time of:
15 Box Jumps (36/30″) No rebounding
400m Run

* Pack
4 rounds
15 Box Jumps (24/20″)
400m Run
* Pup
3 rounds
15 Box Jumps (Scale as needed)
400m Run

Cash Out:
10.8.6.8.10
Ring Rows
V-Snaps

Strength

L1: Class Warm up.
A. 6 sets of:
Sq Clean + Jerk
Set 1 x 3 reps + Jerk @ 5 RPE
Set 2 x 2 reps + Jerk @ 6 RPE
Set 3 x 1 rep + Jerk @ 7 RPE
Set 4 x 3 reps + Jerk @ 6 RPE
Set 5 x 2 reps + Jerk @ 7 RPE
Set 6 x 1 rep + Jerk @ 8 RPE
B. 3 rounds for time of:
15 Box Jumps (24/20″
400m run

 L2: Self led Warm up.
A. E2MOM x 8 minutes (5 total sets)
Sq. Clean + Split Jerk x 2 reps
*Working load @ 70% of 1RM C&J
B. EMOM x 10 minutes of:
Min 1: 3-5 Rope Pull Ups (Chin ove the Bar)
Min 2: 3-5 Ring Dips + 10 second Ring Support
C. 3 sets of:
Wtd Plank Holds x 30-45 seconds (plate over the hips)
Rest 1 minute between sets
D. 3 Supersets of:
10 DB Hammer Curls
20 Banded Tricep Push Downs
Rest 1 minute

 L3: Self led Warm up.
A. E2MOM x 10 minutes (6 total sets)
Sq. Clean + Split Jerk x 3 reps
* Sets 1-3 @ 75% Sets 4-6 @ 80% of 1RM C&J
B. EMOM x 12 minutes of:
Min 1: 1-2 L-Sit Rope Climbs (Seated from Rogue ropes)
Min 2: 5 sec Ring Support + 5-7 Dips + 5 sec Ring Support
C. 2 sets of “Bergeron Horseshoes” from the floor
15 DB Tate Press
15 DB Skull Crushers
15 DB Roll Back Extensions
15 DB Floor Press
Rest 1-2 minutes
* Use 15-30lb

2-A-DAY

4 sets of:
1000m row
Partner Up, rest as your partner works
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%
*Set 4 @ 90%

L2
3 sets of:
1000m row
Partner Up, rest as your partner works
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%

Thursday Sept 3rd

There is Midday 3.0 from 10:30am-12:30pm

WOD
Front Squat
5-5-5-5-5

A. 2 sets of:
Front Squat x 5 reps @ 40-50%
B. 2 sets of:
Front Squat x 3 reps @ 50-60%

Suggested  weight increases:
Set 1 x 5 reps @ 65-70%
Set 2 x 5 reps @ 75-80%
Set 3 x 5 reps @ 80-85%
Set 4 x 5 rep @ 85-90%
Set 5 x 5 rep @ 90-95+ %

* Pack – 5 sets 60-70-75-80-85 % Effort
* Pups – 5 sets @ 50-70 % Effort

Cash Out of: 30 seconds on/ 30 seconds off x 3 sets
Dbl-Unders
KB Swings

Strength

 L1: Do the Class

 L2: Self led Warm up.
A. Every 2 minutes for 8 minutes (5 total sets)
Power Snatch + Hang Snatch
*Working load @ 80% of 1RM Power Snatch
B. EMOM x 10 minutes of:
Min 1: 3-5 Snatch Grip BTK Press @ 60% of 1RM Press
Min 2: Wall Facing HS Hold x 20-30 seconds
C. 2 sets of:
10 GHD Sit Ups (Only to 90 Degrees)
Rest 90 seconds

 L3: Self led Warm up.
A. Every 2 minutes for 10 minutes (6 total sets)
Power Snatch + Hang Snatch x 2 reps
*Working load @ 80% of 1RM Power Snatch
B. EMOM x 12 minutes of:
Min 1: 3-5 Snatch Grip BTK Press @ 60-65% of 1RM Press
Min 2: Wall Facing HS Hold x 30 seconds
C. 3 sets of:
10-15 GHD Sit Ups (Only to 90 Degrees)
Rest 90 seconds

 

2-A-DAY

For time:
21.15.9
Front Squat (165/115)
TTB

L2:
15.12.9
Front Squat (135/95)
TTB

Tuesday Sept 1st

There is Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time of:
15 CTB Pull Ups
400m run
TC: 20 minutes

*Pack
4 rounds
10 CTB or 15 Pull Ups
400m run
*Pup
3 rounds
10 Banded Pull Ups or Ring rows
400m run

Strength

L1: Class Warm up
A. Back Squat
Set 1 x 3 reps @ 7 RPE
Set 2 x 3 reps @ 7 RPE
Set 3 x 3 reps @ 8 RPE
Set 4 x 3 reps @ 8 RPE
Set 5 x 3 reps @ 9 RPE
B. 3 rounds for time of:
400m run
10 CTB Pull Ups

L2: Self led Warm up.
A. 3 sets of: @ 75% of 1RM
Back Squat Clusters x 3.3
Rest 2 minutes between sets
* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then perform 3 more reps for a total of 6 reps.

B. 3 sets of:
RDL x 10 reps @ 60% of 1RM Clean
Rest 1 minute
Single Arm DB or KB Rows x 10 reps/Arm (Heavy)
Rest 1 minute
C. 3 sets of:
Chinese Planks x 45-60 seconds
Rest 1 minute

L3: Self led Warm up.
A. 3 sets of: @ 75% of 1RM
Back Squat Clusters x 3.3.3
Rest 2 minutes between sets
* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps, rack it and repeat for a total
of 9 reps.

B. 3 sets of:
RDL x 10 reps @ 75% of 1RM Clean
Rest 1 minute
Single Arm DB or KB Rows x 10 reps/Arm (Heavy)
Rest 1 minute
C. 3 sets of:
Chinese Planks x 45-60 seconds (Wtd if possible)
Rest 1 minute

 

2-A-DAY

5 rounds for time of:
15 CTB Pull Ups
400m run

L2:
4 rounds for time of:
10 CTB Pull Ups
400m run

Monday August 31st

There is NO Midday 3.0

WOD

“PIKE”
5 rounds for time of:
20 Thrusters (75/55)
10 Strict Ring Dips
20 Push Ups
10 Strict HSPU
100m run

*Pack: 4 rounds
20 Thrusters (75/55)
10 Strict Dips
20 Push Ups
10 Stirct BB Press (75/55)
100m run
* Pups: 3 rounds
15 Thrusters (45-75/35-55)
10 P-Bar Dips (Banded)
10 Push Ups
10 Strict BB Press (45-75/35-55)
100m run

Strength

L1: Class Warm up.
A. 6 sets of:
Power Clean
Set 1 x 5 reps @ 5 RPE
Set 2 x 3 reps @ 6 RPE
Set 3 x 1 rep @ 7 RPE
Set 4 x 5 reps @ 6 RPE
Set 5 x 3 reps @ 7 RPE
Set 6 x 1 rep @ 8 RPE
B. 3 rounds
15 Thrusters (75/55)
10 Strict Dips (P-Bars or Rings)
15 Push Ups
10 Stirct BB Press (75/55)
100m run

L2: Self led Warm up.
A. EMOM x 5 minutes
Power Clean x 3 reps @ 75% of 1RM P.Clean
Rest 2 minutes
EMOM x 5 minutes
Power Clean x 1 rep @ 85% of 1RM P.Clean
B. 3 sets of
(R)Farmers Carry + (L)OH Waiters Walk x 100ft
(L)Farmers Carry + (R)OH Waiters Walk x 100ft
Rest 1 minute between sets
* FC+WW (1.5+1pd/1pd+12kg)
* Try to increase last weeks loads in the OH Walk

L3: Self led Warm up.
A. Starting at 0:00 – In 8 minutes
Build to a MAX Power Clean for the day
Rest 2 minutes
Starting at 10:00 – In 5 minutes
Power Clean x AMRAP @ 90% of MAX

Men: 15+ reps is solid
Ladies: 20+ reps is solid
*PLEASE RECORD YOUR 1RM & TOTAL REPS.

B. 3 sets of
(R)Farmers Carry + (L)OH Waiters Walk x 100ft
(L)Farmers Carry + (R)OH Waiters Walk x 100ft
Rest 1 minute between sets
* FC+WW (2+1.5pd/1.5+1pd)
* Try to increase last weeks loads in the OH Walk

2-A-DAY

3 rounds for time:
20 Thrusters (95/65)
10 Strict Ring Dips
20 Push Ups
10 Strict HSPU
200m run

L2
3 rounds for time:
20 Thrusters (75/55)
10 Strict Ring Dips
20 Push Ups
10 Strict HSPU or 10 Strict BB Press (75/55)
200m run

Sunday August 30th

There is Midday 3.0 from 11:30am-1:00pm

WOD
AMRAP in 10 minutes of:
10 SDLHP (115/85)
10 Burpees Over the Bar

*Pack
(95/65)
*Pup
(75-95/45-65)

Strength

L1: Class Warm up.
A. 6 sets of:
Sq Snatch
Set 1 x 5 reps @ 5 RPE
Set 2 x 3 reps @ 6 RPE
Set 3 x 1 rep @ 7 RPE
Set 4 x 5 reps @ 6 RPE
Set 5 x 3 reps @ 7 RPE
Set 6 x 1 rep @ 8 RPE
B. AMRAP in 5 minutes of:
10 KB Swings (1.5/1pd)
10 Burpees

L2: Self led Warm up.
A. Every 2 minutes for 8 minutes (5 total sets)
Sq Snatch x 3 @ 80% of 1RM Sq.Snatch
B. EMOM x 10 minutes of:
Min 1: 3-5 Snatch Grip BTK Press @ 60% of 1RM Press
Min 2: HS Walk x 30 seconds Max Distance
C. Tabata Style Midline – 20s On/40s Off
V-Snaps x 2 sets
Rest 1 minute
Hollow Rocks x 2 sets
Rest 1 minute
V-Snaps x 2 sets

L3: Self led Warm up.
A. Every 2 minutes for 10 minutes (6 total sets)
Sq Snatch x 3 @ 80% of 1RM Sq.Snatch
B. EMOM x 12 minutes of:
Min 1: 3-5 Snatch Grip BTK Press @ 65-70% of 1RM Press
Min 2: HS Walk x 30 seconds Max Distance
C. Tabata Style Midline – 20s On/40s Off
V-Snaps x 3 sets
Rest 1 minute
Hollow Rocks x 3 sets
Rest 1 minute
V-Snaps x 3 sets

2-A-DAY

5 rounds for time of:
5 Deadlift (275/195)
10 Burpees Over ther Bar

L2
5 rounds for time of:
5 Deadlift (225/155)
10 Burpees Over ther Bar

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